Health and Wellness: Resource Guide

Health and Wellness
Resource Guide
for Fruit & Vegetables
Table of Contents
Section 1: Understanding Topics of Interest about Fruit & Vegetables ....................... 5
Websites ............................................................................................................................................... 5
Disease Preventive Potential of Fruit & Vegetables ........................................................................ 6
An Overview: U.S. Fruit & Vegetable Consumption Data Sources ................................................ 9
State of the Plate: 2015 Study on America’s Consumption of Fruit & Vegetables ...................... 12
Storing Fruit & Veggies for Best Flavor ............................................................................................ 16
10 Tips to Nutritious Eating on a Budget ......................................................................................... 17
Why All Forms Matter ........................................................................................................................ 18
Building a Balanced Plate with Canned Foods ................................................................................ 20
The Power of the Pour: 100% Juice .................................................................................................... 21
Impact of Limiting Language on Fruit & Vegetable Consumption ............................................... 22
Botanical Fruit and Vegetable Classification ................................................................................... 23
Use Special Celebrations to Promote Fruit & Veggies .................................................................... 25
Are Concerns About Pesticides a Barrier to Consumption? ......................................................... 27
Pesticides and Food: What you need to know ................................................................................ 29
Vegetables, Fruit, and Biotechnology ............................................................................................... 31
Keeping Produce Safe ......................................................................................................................... 34
What We Know About Phytochemicals ........................................................................................... 35
Fruit and Vegetable Seasonality ........................................................................................................ 38
Greenhouse Grown Produce: How Prevalent is it Today? .............................................................. 41
Integrated Pest Management: What is it? ....................................................................................... 42
The Cost of Healthy Eating ................................................................................................................ 43
The Impact of Diet on the Environment ......................................................................................... 43
Section 2: Dispelling Concerns About Fruits & Vegetables ........................................ 44

Fresh, Frozen, Canned, Dried, 100% Juice......................................................................................... 44
Produce Safety and Biotechnology ................................................................................................... 48
Phytochemicals & Produce Wax ....................................................................................................... 50
Other Questions ................................................................................................................................. 52
Disclaimer: Information outlined in Section 3 concerning claims that can be made about fruits and vegetables represents our best interpretation of food
labeling regulations, but does not constitute legal advice. Food Labels Powered by the ESHA Research Nutrient Database©.
Section 3: Product Specific Promotion Tools ....................................................... .... 57

FRUITS
Apple ................................................... 57 Raisins ................................................. 117
Apricot ................................................ 59 Raspberry ............................................ 119
Avocado .............................................. 60 Sour Cherry ......................................... 120
Banana ................................................ 62 Strawberry .......................................... 121
Blackberry ........................................... 64 Sweet Cherry ....................................... 123
Blueberry ............................................ 65 Watermelon ........................................ 125
Cantaloupe ......................................... 67
Concord Grape Juice ........................... 68 VEGETABLES
Cranberry ............................................ 74 Artichoke ............................................. 127
Dates ................................................... 76 Asparagus ........................................... 130
Dried Apricot ....................................... 77 Beets .................................................... 131
Dried Fig .............................................. 78 Bell Pepper .......................................... 132
Dried Plum .......................................... 79 Bok Choy ............................................. 134
Fig, Fresh ............................................. 81 Broccoli ................................................ 135
Grapefruit ............................................ 81 Broccoli Rabe ....................................... 137
Grapes ................................................. 83 Brussels Sprouts ................................. 138
Honeydew Melon ................................ 84 Butternut Squash ............................... 140
Kiwifruit .............................................. 85 Cherry Tomato .................................... 141
Lemon ................................................. 87 Collard Greens .................................... 142
Lime ..................................................... 89 Carrot .................................................. 143
Mandarin Orange ................................ 91 Cauliflower .......................................... 145
Mango .................................................. 93 Celery .................................................. 147
Nectarine ............................................. 97 Cucumber ............................................ 149
Orange ................................................. 98 Eggplant .............................................. 151
Orange Juice ........................................ 100 Endive .................................................. 153
Papaya ................................................. 104 Green (Snap) Bean ............................... 154
Peach ................................................... 105 Green Cabbage .................................... 155
Pear ...................................................... 107 Green Onion ........................................ 156
Pineapple ............................................ 113 Iceberg Lettuce .................................... 157
Plum .................................................... 115 Jicama .................................................. 158
Pomegranate ....................................... 116 Leaf Lettuce ......................................... 159
Leek ..................................................... 161 Radicchio ............................................. 177
Mushroom ........................................... 162 Radish .................................................. 178
Mustard Greens .................................. 164 Spinach ................................................ 179
Onion ................................................... 165 Summer Squash ................................. 181
Parsnip ................................................ 169 Sweet Corn .......................................... 183
Peas ..................................................... 170 Sweet Potato ........................................ 185
Potato ................................................... 171 Swiss Chard ........................................ 187
Pumpkin, Cooked ................................ 175 Tomato ................................................ 188
Pumpkin, Raw ..................................... 176 Watercress .......................................... 190
Section 4: Additional PBH Resources ..................................................................... 191

PBH's Award-winning Websites ................................................................................................. 191
Customizable Materials .............................................................................................................. 192
Social Media Tools ........................................................................................................................ 193
PBH's Online Communications .................................................................................................. 193
Grant Programs ............................................................................................................................ 194
Industry Awards ........................................................................................................................... 194
Supermarket Insider's Viewpoint .............................................................................................. 194
PBH Research Reports and Consumer Surveys ........................................................................ 195
Additional Reference Materials ................................................................................................. 196
PBH Professional Ambassadors ................................................................................................. 197
Section 1:
Understanding Topics of Interest About Fruits & Vegetables
Websites
From Produce for Better Health Foundation
MoreMatters.org
PBHFoundation.org
Other Resources
Safe handling of food: FightBac.org
Pesticide residues: Safefruitsandveggies.com
Genetically modified foods: GMOAnswers.com
5 Produce for Better Health Foundation • MoreMatters.org • PBHFoundation.org

Disease Preventive Potential
of Fruit and Vegetables
A recent literature review, initiated by the German Nutrition Society and published
in the European Journal of Nutrition, evaluates evidence from various studies and
shows a considerable preventive potential of increased consumption of vegetables
and fruit on a number of chronic diseases. Study results were classified based on
the overall strength of evidence regarding the preventive effect or a lack of an
association between specific diseases and the consumption of vegetables and fruit.
Overall Findings Discussion

Based on a comprehensive analysis of the This review shows a considerable preventive potential of an
increase in consumption of vegetables and fruit by the general
study results, the authors found: public in respect to a number of diseases. The chain of evi-
dence according to the criteria of a risk-reducing effect with
Convincing evidence that increasing the consumption of fruit convincing evidence is well reflected in the available data on
reduces the risk of hypertension, coronary heart disease, and hypertension, coronary artery disease, and stroke. In contrast
stroke. to these diseases, the risk-reducing effect of consumption of
vegetables and fruit for cancer is assessed to be much smaller
Probable evidence that than in earlier evaluations, although the authors noted that an
• The risk of cancer in general is inversely associated with fruit analysis of all fruit and vegetables and all cancers, as opposed
and vegetable consumption. to certain botanical families or certain cancer sites, can result
in loss of information, but those details were beyond the scope
• There is no influence of increased consumption on the risk
of this review.
of type 2 diabetes mellitus, independent of overweight.
It should be noted that the strength of evidence neither indi-
Possible evidence that cates the degree of risk reduction nor the intake quantity that
• Increased consumption of vegetables and fruit may prevent is necessary to achieve the risk-reducing effect. Such informa-
body weight gain, perhaps indirectly reducing the incidence tion cannot be derived from the presented data and was not a
of type 2 diabetes mellitus, since overweight is the most subject of this review.
important risk factor for this disease.
• Increasing the consumption of vegetables and fruit lowers
Conclusion
The risk-reducing effects of vegetable and fruit consumption
the risk of certain eye diseases, dementia, and the risk of
are primarily the result of the influence of vegetables and fruit
osteoporosis.
and their phytochemicals on inflammatory processes, cellular
• An increase in vegetable and fruit consumption may redox processes, and the endothelial and metabolic processes
contribute to the prevention of asthma, COPD, and which are involved in the pathogenesis of various diseases.
rheumatoid arthritis.
Insufficient evidence regarding an association between the

consumption of vegetables and fruit and irritable bowel
diseases, glaucoma, and diabetic retinopathy.

This study used the following definitions to evaluate the association between fruit and vegetable consumption and 13
major diseases. These four different terms were assigned to categorize the level and strength of evidence:
Convincing evidence Probable evidence Possible evidence Insufficient evidence

At least 2 studies of the Not less than 5 very good At least 3 studies show Data is lacking or a
highest quality show studies show consistent consistent results while a majority of the studies
consistent results results but also noticeable few other studies may show showed no risk relation or
weaknesses no risk relation or opposite opposite risk relation.
risk relation.
Association Between Fruit and Vegetable

Consumption and Prevention of 13 Chronic Diseases
Hypertension persons who consumed relatively large amounts of green
Convincing evidence of the blood-pressure-lowering effect of leafy vegetables. (Other subgroups of vegetables and fruit
an increase in the consumption of vegetables and fruit. have not been investigated.)
Coronary Heart Disease (CHD) Obesity

• Convincing evidence regarding the prevention of CHD by • Probable evidence that an increase in vegetable and
high consumption of vegetables and fruit. fruit consumption alone does not result in weight loss.
Probable evidence that an increase in vegetable and fruit
• Protective association between the consumption of
consumption leads to weight reduction, if this replaces food
vegetables and fruit and the risk of CHD found in cohort
rich in fat or energy.
studies.
• Possible evidence that an increase in the consumption of
• Intervention studies prove a beneficial influence of
vegetables and fruit contributes to weight stability (i.e., no
vegetables and fruit on metabolic pathways that are
weight increase occurs).
associated with the risk of CHD.
• Insufficient evidence available for children and
Stroke adolescents regarding the association between vegetable
• Convincing evidence that a high intake of vegetables and and fruit consumption and weight development, due to a
fruit reduces the risk of stroke. lack of intervention studies and the existence of only a few
cohort studies showing no risk relation.
• Favorable influence of the consumption of vegetables and
fruit seen on metabolic pathways which also have an
impact on the risk of stroke.
Cancer
• Probable evidence of an inverse relationship between the
• Inverse association indicated in cohort studies between the consumption of vegetables and fruit and the risk of cancer.
consumption of vegetables and fruit and the risk of stroke.
• Risk reductions have been observed in some large cohort
studies, suggesting that the consumption of vegetables
Type 2 Diabetes Mellitus and fruit influences the risk of cancer. This influence is
• Probable evidence that the risk of developing type 2 only detectable if there are large differences in the
diabetes mellitus is not influenced by the consumption of consumption of vegetables and fruit between groups and
vegetables and fruit. could appear only in case of high exposure to carcinogens,
• Vegetables and fruit indirectly influence the prevention of like in smokers.
type 2 diabetes mellitus, as consumption might lower the
risk of weight gain in adults.
• Risk of diabetes found to be significantly reduced in

Dementia fruit intake on the risk of glaucoma and diabetic
• Possible evidence for a reduced risk of dementia with retinopathy, due to the lack of data.
increasing consumption of vegetables and fruit; the • One cross-sectional study observed a lower risk for
consumption of vegetables seems more important than glaucoma with high intake of certain kinds of vegetables
that of fruit. and fruit: for example, green collards and kale (-69%),
• Daily consumption of vegetables and fruit compared to rare fresh carrots (-64%), and canned or dried peaches (-47%).
consumption was associated with a 30% risk reduction of
dementia, including Alzheimer’s, in one large cohort. Rheumatoid Arthritis (RA)
• Possible evidence regarding the prevention of RA with a
• Studies on cognitive performance suggest an inverse
high intake of vegetables and fruit; rating reflects the low
relation to the consumption of vegetables and fruit.
number of studies done.
Asthma • Some cohort studies show a reduced risk of RA with high
Possible evidence found regarding a protective effect of the consumption of vegetables and fruit.
consumption of vegetables and fruit in lowering the risk of • In the only available case-control study, a higher
asthma. Fruit intake seems to be more important than the consumption of cooked vegetables (2.9 servings/day) was
consumption of vegetables. significantly associated with lower RA, while raw
vegetables were not effective.
Osteoporosis
• Possible evidence that the prevention of osteoporosis is Chronic Obstructive Pulmonary Disease (COPD)
due to a higher consumption of vegetables and fruit. Possible evidence of the association between high intake of
• Another comprehensive literature review done by British vegetables and fruit and the reduced risk of COPD, based on
experts concluded that a protective effect of a high intake only a few cohort studies.
of vegetables and fruit on bone health is possible, but the
cause of this effect could not be determined. Chronic Inflammatory Bowel Diseases (IBD)
• Insufficient evidence regarding the association between
• Many studies showed a positive association between the
the consumption of vegetables and fruit and the risk of
quantity of vegetable and/or fruit consumption and markers
developing IBDs.
of bone health.
• A high intake of fruit is associated with reduced risk of
Eye Diseases Crohn’s disease, based on several case-control studies on
• Possible evidence regarding the prevention of macular Crohn’s disease and ulcerative colitis. However, there was
degeneration and cataracts with higher consumption of no statistical association found regarding vegetables.
vegetables and fruit.
• Insufficient evidence exists for the effect of vegetable and
Reference: Boeing H, Bechthold A, Bub A, et al. Critical review: vegetables

and fruit in the prevention of chronic diseases. Eur J Nutr 51:637-663,
2012.

An Overview: U.S. Fruit & Vegetable
Consumption Data Sources
Consumption of fruit and vegetables (combined) is slightly
less than 2 cups each day, about half of goal. This has
increased over time, with consumers on average eating close
to ½ cup more each day than they did 35 years ago. Over
that time, there has been a notable increase in fresh produce
consumption and a decrease in juice consumption. More
recently, population subgroups (children and young adults)
have increased overall fruit and vegetable consumption,
but much of this gain has been offset by decreases in other
subgroups (teens and older adults).
Because several datasets are used to measure and track

food consumption, methodological issues sometimes make
these data seem inconsistent. For example, some datasets
More than 80% of all of the fruit and vegetables
use several days of food diaries, a 24-hour food recall, food
consumed in the U.S. are eaten in the home. While it
frequency questionnaires (which usually only ask about broad
is difficult to determine exactly how much comes from
categories of fruit and vegetables), eating occasions, or food
home gardens and farmer’s markets, there is no question
supply data as a measure of consumption. This results in
that the bulk of year-round fruit and vegetables that papers or reports that then refer to annual eatings per capita,
are consumed are purchased from grocery stores, club times per day, cups per day, with or without food waste, or
stores, and supercenters, as opposed to restaurants or that may or may not include fried potatoes and legumes. We
eating out. This suggests a huge opportunity to incor- try to decipher all of this for you here using some of the more
porate more fruit and veggies in away-from-home eating popular government or private sector databases.
establishments, but also highlights the important role
that grocers can play in consumer purchasing decisions. National Eating Trends (NET), NPD Group
Since 1980, the NPD Group has been collecting two-week
% of Fruit & Vegetable food diaries of all foods and beverages consumed in or away
Cups Consumed VEGETABLES from home from 2,000 households and approximately 5,000
individuals. The NPD Group measures consumption as ‘annual
8% eatings per capita’ which is the number of times the average
In-Home
person consumes a product annually. Excluding fried potatoes,
10%
Restaurants NPD reports that per capita fruit and vegetable consumption
82% has declined 7% between 2009-2014; however, this has
Other FRUIT been driven primarily by decreased consumption of vegetables
(-7%) and fruit juice (-14%). The overall fruit and vegetable
consumption losses are tied to two significant behaviors: a
decline in the dinner side dish for vegetables driven by the
90% 2% desire to simplify meals (including side dish salads which
8% also reduces the use of other salad related vegetables such as
tomatoes and cucumbers), and reduced consumption of fruit
juice at breakfast.
Source: The NPD Group National Eating Trends Database, 2014

Progress has been made at increasing fruit and vegetable
consumption among consumers under age 40. Unfortunately,

consumer groups traditionally most interested in health and size of a plum or ½ cup of vegetables each day. Consumption
who eat the most fruit and vegetables, including those ages 50 of fresh fruit and vegetables increased by 66 pounds, while
and above, are trending downward in their consumption over canned, frozen (excluding French fries), juice, and dried fruit
time. (Seearticle on page 9 of this Resource Guide for more and vegetables decreased by 26 pounds.
details.)
Behavioral Risk Factor Surveillance System
(BRFSS)
USDA Food Availability Per Capita Data BRFSS is a comprehensive, state-level, health-related surveil-
Food availability estimates are only a proxy for actual food con- lance system. Six questions about fruit and vegetable intake
sumption, but are particularly useful to see trends over time, are included in this telephone survey. Changes in methodology
as noted at the bottom of this page. These estimates measure in 2011 do not allow for comparisons to previous years, but
food supplies from production through marketing channels based on the 2011 survey, adults in the U.S. consume fruit
(including imports, minus exports) on a per capita basis for about 1.1 times per day and vegetables about 1.6 times per
hundreds of commodities, including fruit and vegetables. day. Centers for Disease Control & Prevention recently issued
Overall, in the 35 years between 1976-2011, annual U.S. per a State Indicator Report on Fruit and Vegetables 2013 based
capita availability of fruit and vegetables increased 40 pounds on the 2011 survey, which can be found at cdc.gov/nutrition/
(35 pounds of vegetables, 5 pounds of fruit), slightly less professionals/data.
than 2 ounces per person each day. This amounts to about the
U.S. Per Capita Fruit and Vegetable Utilization/Consumption,

1976-2011, (all channels, foodservice, and retail), pounds
450 450
Vegetables Fruit
400 400
350 350
300 300
250 250 78 94
118
200 121 200
302 35
150 150 102 282 287 63
267
50 23
100 100
149 29
50 96 50 107
73
0 0
1978
1982
1986
1990
1994
1998
2002
2006
2010
1978
1982
1986
1990
1994
1998
2002
2006
2010
Processed, includes frozen, dried, and canned* Processed non-citrus, includes frozen, dried, and canned
Fresh potatoes, includes fresh-cut and bulk* Processed citrus
Fresh, includes fresh-cut and bulk Fresh citrus
Fresh non-citrus, including melon
Sources: VEGETABLES, USDA/ERS, Vegetables and Melons Situation and Outlook Yearbook, May 2012, and Vegetables and Pulses Outlook, Sept. 2012;
compiled by Dr. Roberta Cook, UC Davis. FRUIT, Fruit and Tree Nuts Yearbook, ERS/USDA, 10-31-12; compiled by Dr. Roberta Cook, UC Davis.
*Processed potatoes are not included in this graph.

National Health and Nutrition Examination
Survey (NHANES)
NHANES, the golden standard, is unique in that it combines
interviews and physical examinations of a nationally represen-
tative sample of about 5,000 persons each year. The latest
published report on fruit and vegetable consumption levels
using NHANES data was based on 2003-2004 data and pub-
lished in 2009.1 Results indicated that adult men and women
both ate .61 cups of fruit daily, and men and women ate 1.39
cups and 1.19 cups, respectively, of vegetables (without fried
potatoes).
Feeding Infants and Toddlers Study (FITS)

FITS is the largest and most comprehensive dietary intake
survey of parents and caregivers of young children birth to
four years. This cross-sectional study is conducted by Nestlé
and provides information and insights on the diets and
eating habits of infants, toddlers and preschoolers living in
the U.S. Since the first study in 2002, it has been evident
that improvements are needed related to vegetable and fruit
consumption among young children. French fries and other
fried potatoes were the most frequently consumed vegetable
for 15-23 month olds and a significant percentage of children
were not consuming any fruit or vegetable portions.2 Similarly,
in 2008, about three out of ten infants and toddlers ages 6-23
months were not consuming a discrete portion of vegetables
(i.e. consumed as an individual item and not as part of a food
mixure) and one out of four were not consuming a discrete
portion of fruit, on an average day.3
The data indicates that food patterns are set early in life and
A year six follow-up study was conducted in 2012 to reexam-
fruit and vegetable consumption is lower than desired starting
ine the earlier participants’ health, development and dietary
before the age of 1 year.3
patterns. The age of introduction was not associated with fruit
The next FITS study is currently underway and will provide and vegetable intake at 6 years; however, the frequency of
the latest data on food consumption patterns and associated consumption in infancy was directly related to the later eating
lifestyle and behaviors among young children. habits. Children who consumed fruits and vegetables less than
once daily during late infancy had increased odds of eating
these foods less than once daily as 6 year olds.
Infant Feeding Practices Study II (IFPS II)
All of this is to just show why numbers may vary. The bottom
IFPS II was a longitudinal study conducted by the CDC and line is that Americans are only eating about ½ of the fruit and
FDA in 2005-2007 that focused on infant feeding practices vegetables they need to be eating!
throughout the first year of life and diets of women in their 3rd
References:
trimester and at four months postpartum. The study found that
1. Kimmons J, et al. Fruit and Vegetable Intake Among Adolescents and Adults in the United
fruits and vegetables were introduced at a median age of 5 States: percentages meeting individualized recommendations. Medscape J Med 11(1):26,
to 6 months, and >90% of infants were consuming fruits and 2009.
vegetables by 7.5 months of age. 2. Fox MK, Pac S, Devaney B, Jankowski L. Feeding Infants and Toddlers Study: What foods are
infants and toddlers eating? J Am Diet Assoc 2004; 104:S22-S30.
3. Siega-Riz AM, Deming DM, Reidy KC, Fox MK, Condon E, Briefel RR. Food consumption pat-
terns of infants and toddlers: where are we now? J Am Diet Assoc 2010; 110:S38-S51.

State of the Plate: 2015 Study on America’s
Consumption of Fruit & Vegetables
Losses Tied to Key Behaviors

Overall the fruit and vegetable consumption losses are
PBH commissioned consumer research through tied to two big behaviors: a decline in the dinner side dish
The NPD Group to use its National Eating for vegetables, and reduced consumption of fruit juice at
Trends database for the year ending May 2014 breakfast. Staples such as orange juice, lettuce/salad, corn,
and green beans have led the declines. Fewer side dish salads
to examine current consumption of fruit and also reduces the use
vegetables in the United States, including of other salad related vegetables such as tomatoes and
cucumbers.
consumption levels by age, gender, life cycle,
health segmentation, meal occasion, and form. Vegetables have long been affected by shifts occurring at the
The research also estimates trends in future dinner table. Americans have been looking for convenience
at the dinner occasion and one way to make things more
consumption and identifies items that should convenient is to include fewer side dishes in their dinner meal
be considered moving forward to help increase and to include them less often. They are also using fewer
consumption. Key findings include: ingredients to prepare meals. This, along with steady growth
for convenient options like ready-to-eat or frozen main dishes,
has hurt vegetable consumption.
Fruit and Vegetable

Consumption Trends
Consumption Levels Mixed
After a brief rise thru 2009, per capita fruit and vegetable
consumption has declined 7% over the past 5 years, this has
been driven primarily by decreased consumption of vegetables
(-7%) and fruit juice (-14%). If fruit juice is excluded from
the overall fruit total, however, there is only a 2% decrease in
fruit consumption over the past 5 years. Fruit has seen growth
among certain subsets of the population, specifically children
of all ages and adults ages 18-44.
In addition, store fresh fruit has grown 4% over the past 5

years. Also, store fresh vegetables, while flat, have grown
among PBH’s core target of children (10%) and young adults
over the past 5 years. Canned has lost favor during this same
time period for both fruit and vegetables (-13%). Homegrown
is down as well, particularly for vegetables, as is dried fruit.

The decrease in 100% fruit juice consumption could be While Still Highest, Older Consumers Trending
attributed to any variety of factors, including ongoing interest Down
in consuming low-carbohydrate foods, which peaked a decade The overall losses seen in fruit and vegetable consumption
ago, and the ever-increasing competitive set of beverages have been driven by double digit declines among adults ages
available to consumers that now include flavored water. As one 45 and older, and particularly those ages 65 and older, who
of its key MyPlate messages, USDA also encourages decreased are the highest fruit and vegetable consumers. In particular:
consumption of ‘sugar-sweetened’ beverages, and consumers
• Losses for fruit among this population have been driven by:
often unwittingly include 100% juice in this mix.
decreases in all main meals, particularly dinner and lunch;
fewer consuming them “as is”; and fewer including fruit
Despite losses, however, fruit and vegetables are still a
as a dessert. Losses are driven by bananas and a variety of
cornerstone of the American diet. In fact, vegetables are 4 of
other fruit.
the top 5 side dishes at the in-home dinner meal and fruit is
second only to candy as a snack. • Sizable declines for vegetables (1 fewer eating a week per
capita versus just 5 years ago) have been driven by lower
Fruit Benefits from Breakfast and Snacking side dish “as is” use at in-home dinner meals. Lettuce and
Fruit has enjoyed gains in consumption at breakfast. This salad related vegetables, like tomatoes, have been hit the
is likely because breakfast is a more health related meal hardest, as have onions, potatoes, and mixed vegetables.
and fruit is versatile. For example, berries and bananas Consumption at lunch has declined as well, though
have gained favor throughout the day, probably due to their vegetables at breakfast have increased slightly.
versatility for consumption “as is” and as a topping for cereal
or yogurt, or as an ingredient to a smoothie or hot cereal. Fruit One possible reason contributing to the losses among older
also is one of the top two snacks consumed and is growing, core consumers (ages 50+) is that their dinner meal has
especially at the morning snack occasion due in part to changed. American’s are preparing ‘center of plate’ protein
American’s greater acceptance of snacking. meals less often. Instead, consumers are opting for more one
dish meals like pizza or sandwiches. This then impacts the use
of side dishes, of which vegetables are the largest. This shift,
combined with the overall long term trend toward simplifying
Shifting Demographics of Fruit the dinner meal (fewer sides and desserts), has driven declines
for older core consumers.
and Vegetable Consumers
Younger Consumers Eating More
While almost all age and life stage groups are consuming Children of all ages are consuming
fewer vegetables (teens and adult males ages 18-34 are an
exception) and less fruit juice, some segments are consuming
more fruit “as is” and with increases
more fruit compared to 2009. Specifically: at all meal occasions.
• Children of all ages are consuming more fruit “as is” and
with increases at all meal occasions. Berries, bananas,
apples and oranges are driving this increase.
• Adults ages 18-44 are eating more fruit at breakfast,
particularly berries and bananas.
• Working Women households and Traditional Families with
stay at home moms have shown sizeable increases in fruit
consumption over the past 5 years.
• African Americans, Hispanics, and those in the West North
Central, Mountain, and Pacific are eating more fruit, as
well as households with annual incomes of either $20,000-
$40,000 or of $60,000 or more.

The Future of Fruit and Consumption of total fruit and total
Vegetable Consumption vegetables are expected to grow
4% Growth Expected, Could Be Higher roughly 4% respectively in the next
Consumption of total fruit and total vegetables are expected
to grow roughly 4% respectively in the next 5 years, or roughly
5 years, or roughly the same rate
the same rate as population growth, resulting in relatively flat as population growth, resulting in
per capita consumption.
relatively flat per capita consumption.
Fruit and vegetables, as a category is expected to show a much
stronger benefit from the aging of the population given the
higher consumption rates among older consumers and their
higher levels of concern about health and greater incidence of
medical conditions. Fruit and vegetables should be poised to
flourish rather than just keep pace with population growth. If
current food preparation and consumption behaviors among
consumers ages 50+, are not modified or changed, the full
growth potential of fruit and vegetables will likely not be
realized during the coming years. This is due to the negative
generational (cohort) effect for both fruit and vegetables
among older consumers, which means that 50+ year olds
today are consuming fruit and vegetables less often than their
counterparts ten years ago.
Fruit consumption, excluding juice,

is expected to grow by 9% over the
next 5 years, and fresh vegetables are
expected to grow by 8% overall.
Still, there is a positive generational effect for both fruit and

vegetables for those under the age of 40, which bodes well
for the long term future of fruit and vegetables. This group is
consuming more fruit and vegetables than their counterparts a
decade ago. Overall, the slight positive aging effect (changing
life-stages), is expected to offset the slightly negative trend
effect (changing environment), leaving population growth as
the main factor influencing the 4% anticipated growth in the
next 5 years for fruit and vegetables.
9% Growth for Fruit Excluding Juice and

8% Growth for Fresh Vegetables Expected
Fruit consumption, excluding juice, is expected to grow by
9% over the next 5 years, and fresh vegetables are expected
to grow by 8% overall. When subtracting the 4% anticipated
growth due to the expansion of the total population, a 5% per
capita growth in fruit (excluding juice) and a 4% per capita
growth in fresh vegetables is expected.

Recommendations price sensitive consumers to eat more meals at home by
showing how the purchase of ready-made meals, and other
Become Relevant Again to Older Consumers convenience items from the supermarket, are less expensive
While the focus on moms and children has shown positive than eating out.
results in consumption, fruit and vegetable eatings among
older consumers (ages 50+) has declined significantly over
the past 5 years. It’s concerning that the highest decline in
fruit and vegetable consumption has occurred among older
consumers who are focused the most on their health. The
health benefits of fruit and vegetables should be a sweet
spot with this group, but there appear to be some needs that
fruit and vegetables are not meeting in terms of their health
and daily lives. The older consumers may have also found
ways other than consuming fruit and vegetables to address
health. Additional qualitative or ethnographic research is
Consumers often focus on the
needed to truly understand the disconnect and what’s driving
the severe losses for this older group, recognizing that fruit price of the fruit or vegetable,
and vegetables are fighting bigger over-arching needs and
competing priorities for health, such as convenience, taste, but forget that relative to other
and price. The drive to simplify meals over the past 30 years
has resulted in a significant and negative impact on the alternatives, fruit and vegetables
inclusion of vegetables at the dinner meal.
are a great alternative for those
Extend Partnerships watching their food budget.
The consumption of fruit and vegetables associated with core
foods is declining. However, this decline affords fruit and Since most fruit and vegetables
vegetable marketers an opportunity to partner with companies
who prepare and sell the core food groups most often
are consumed in the home, it is
associated with fruit and vegetables such as beef and poultry important to remember that the
protein entrées, salads, and Italian dishes. The creation of
partnerships between fruit and vegetable organizations and price of a home prepared meal is
companies representing complementary foods, that have
shown solid growth over the last decade, is another strategy one-third the cost of the average
to increase the consumption of fruit and vegetables. Yogurt,
for example, is a natural pairing for fruit. Vegetables and
meal away from home.
some fruit work well on pizza. A variety of vegetables can be
included on poultry sandwiches and in Mexican food. All of
these complementary food groups are also among the fastest Advance Away-From-Home Dining
growing food items. In retail, there has been a lot of focus Opportunities
on the perimeter of the store, but the center of the store is While food purchased from grocery stores is the bulk of
important and fruit and vegetables can help the center of the all fruit and vegetables consumed, convenience continues
store partners provide better meals for consumers. to drive away-from-home eating. Restaurants are an ideal
and significant opportunity to help with the growth of fruit
Remember Pricing Strengths and vegetable sales, especially at fast food outlets where a
Consumers often focus on the price of the fruit or vegetable, large number of the current population regularly frequent.
but forget that relative to other alternatives, fruit and Also, older adults are eating more away from home, offering
vegetables are a great alternative for those watching their food an opportunity to reach this population through restaurant
budget. Since most fruit and vegetables are consumed in the venues.
home, it is important to remember that the price of a home
prepared meal is one-third the cost of the average meal away SOURCE:
Produce for Better Health Foundation. State of the Plate, 2015 Study on America’s Consumption
from home. Food marketers and educators can encourage of Fruit and Vegetables, 2015. Web. <http://pbhfoundation.org/about/res/pbh_res/ >.

Storing Fresh Fruits and Vegetables for Best Flavor
Store in the refrigerator
FRUIT Berries VEGETABLES Belgian Endive Cauliflower Leafy Vegetables Radishes
Apples (more Cherries Artichokes Broccoli Celery Leeks Spinach
than 7 days) Asparagus
Cut Fruit Brussel Sprouts Cut Vegetables Lettuce Sprouts
Apricots Figs Green Beans Cabbage Green Onions Mushrooms Summer Squashes
Asian pears Grapes Beets Carrots Herbs (not basil) Peas Sweet Corn
1. Place fruits and vegetables in separate, perforated plastic bags. 3. Store each group in different produce drawers in the
refrigerator to minimize the detrimental effects of
2. Use within 1-3 days for maximum flavor and freshness. ethylene produced by the fruits on the vegetables.
Ripen on the counter first, then refrigerate

Avocados Kiwi Nectarines Peaches Pears Plums Plumcots
1. To prevent moisture loss, store fruits and vegetables separately 2. After ripening, store in refrigerator and use within
in a paper bag, perforated plastic bag, or ripening bowl on the 1-3 days.
counter away from sunlight. Ripening fruit in a bowl or paper
bag can be enhanced by placing an apple with the fruit to be ripened.
Store only at room temperature

FRUIT Citrus fruits Persimmons VEGETABLES Garlic* Peppers† Tomatoes
Apples (fewer Mangoes Pineapple Basil (in water) Ginger Potatoes* Winter Squashes
than 7 days)
Melons Plantain Cucumber †
Jicama Pumpkins
Bananas
Papayas Pomegranates Eggplant† Onions* Sweet Potatoes*
1. Many fruits and vegetables should only be stored at room temperatures. 2. Keep away from direct sunlight.
Refrigeration can cause cold damage or prevent them from ripen- *Store garlic, onions, potatoes, and sweet potatoes in a well-ventilated
ing to good flavor and texture. For example, pink tomatoes ripen to area in the pantry.
a better taste and red color if they are left at room temperature. In †Cucumbers, eggplant, and peppers can be refrigerated for 1-3 days
the refrigerator, they do not turn red, and even red tomatoes kept if they are used soon after removing from the refrigerator.
in the refrigerator lose their flavor.
Cleaning Your Produce

Always keep produce separate from raw meat, poultry, and seafood. Never use detergent or bleach to wash produce.
Instead, rinse produce under running tap water immediately prior to use, including those with skins and rinds that are not
eaten. Washing too far in advance removes some of nature’s natural preservatives. However, head lettuce or leafy greens
remain crisper when washed right away and then refrigerated. Packaged fruits and vegetables labeled “ready-to-eat,”
“washed,” or “triple washed” need not be washed. Refrigerate all cut, peeled, or cooked fruits and vegetables within 2 hours.
For information on how to store other fruits and vegetables visit

FruitsAndVeggiesMoreMatters.org Source: UC Davis Postharvest Technology

10 Tips to Nutritious Eating on a Budget
1. Eat at Home Store brands often provide the same or similar product for a
Food purchased from the store — including fresh-cut cheaper price, but other brands may be on sale. If your grocer
produce, frozen meals, or prepared foods — is, on average, has a membership card, sign up for even more savings.
one-third the cost of eating out so eating at home and packing
a lunch are two of the most important things you can do to 8. Stock Up
save money and improve your nutrition (see graph below)! Try When frozen, canned, dried fruit and vegetables as well as
packing lunches after dinner (including leftovers) for the next 100% juice are available in the home, more fruit and vegeta-
day, so you’re ready to go in the morning. No refrigerator at bles are eaten. These other forms of fruits and vegetables are
work or school for your lunch? Freeze 100% juice boxes and as nutritious as fresh, they last longer, and are very conve-
use them as ice-packs and a beverage. nient.
2. Plan and Cook Smart 9. Celebrate the Season

Planning your meals in advance helps streamline your pur- Seasonal produce is usually less expensive and at peak of fla-
chases and ensures that what you buy doesn’t go to waste. vor. Some fresh fruit and vegetables don’t last long though, so
Prepare and freeze soups, stews, or other dishes in advance to purchase small amounts more often to ensure minimal waste.
save time and money. Overripe fruit is great for smoothies or baking.
3. Reuse Ingredients 10. Try Gardening

Select recipes that make use of similar ingredients to help Plant your own vegetables – in the yard or a pot on the porch.
reduce the size of your shopping list and eliminate waste from Easy to grow items that can save a lot of money: herbs, pep-
half-used ingredients. pers, tomatoes, leaf lettuce, and spinach.
4. Stick to Your List Meal Planning Ideas:

Translate your weekly meal plan into a shopping list and don’t
stray from it. Don’t shop while hungry to make it easy to pass http://www.fruitsandveggiesmorematters.org/healthy-
tempting foods. meal-planning-with-fruits-and-vegetables
5. Use Coupons http://www.choosemyplate.gov/budget/samplet-

Check the local newspaper, online, and at the store for sales, woweekmenus.html
coupons, and specials that will cut food costs.
http://www.nestleusa.com/asset-library/documents/
6. Buy in Bulk nutritionhealthwellness/balanceyourplate/byp_budget-
Purchasing bulk quantities of foods you buy often can save mealplans_final.pdf
dollars, especially if items are on sale. (But don’t buy bulk or
use coupons for items that you don’t use or need!)
7. Compare Prices

F R E S H FROZEN CANNED DRIED 100%JUICE
I T A L L M A T T E R S !
Fruits and Vegetables and Health Know the Facts

It is widely acknowledged that fruits and vegetables are important in a varied, healthy and balanced diet and this has been Americans are not consuming even half of their rec-
embedded within national dietary guidelines as a specific recommendation to eat more of these important food groups.1 ommended servings of fruits and vegetables despite
research outlining health benefits.9 Barriers to con-
• Epidemiological studies have shown that a high intake of a wide variety of fruits and vegetables is associated with
sumption include confusion surrounding pesticides,
a lower risk of chronic diseases, particularly cardiovascular disease.2, 3 In a meta-analysis of existing cohort studies,4
microbial contamination and food preservation meth-
those consuming 3-5 servings/day and > 5 servings/day had an 11% and 26% reduction in risk of stroke, respectively,
ods, as well as cost. Health professionals, scientists,
compared with those consuming < 3 servings per day.
and the media have a responsibility to share informa-
• The World Health Organization (WHO) has estimated that insufficient intake of fruits and vegetables causes tion, based on sound science, to minimize confusion.
around 14% of gastrointestinal cancer deaths, about 11% of ischaemic heart disease deaths and about 9% of stroke Having answers to common misperceptions about
deaths worldwide.5 fruits and vegetables may help overcome some barriers
• Fruits and vegetables are an important source of essential vitamins and minerals and dietary fiber and help to to their consumption.
increase the nutrient density of the diet. In addition, these plant foods provide other important components such
as phytochemicals,6 which are also potentially beneficial to health.7 Emerging research suggests that bioactive
Key Barriers
compounds present in citrus fruits, for example, may potentially be associated with a reduced risk of stroke.8
All Forms Matter to Greater

Buying a combination of fresh, canned, frozen, dried, and 100% juice maximizes nutrition, minimizes
Consumption
waste, saves money, and assures that there is always a variety of fruits and vegetables available. Exclusively
When primary shoppers were asked what factors
recommending one form of fruit or vegetable over another ignores the benefits of each form and limits made it most difficult for them to include more
consumer choice.13, 14 fruits and vegetables in meals and snacks, cost was
among the highest concerns. In fact, 44% said fruit
Most fat-soluble nutrients, including carotenoids, vitam- Dried fruits are a particularly significant source of dietary was too expensive and 35% said vegetables were too
in A, and vitamin E, are higher in processed fruits and potassium and fiber. Depending on the specific fruit, they expensive.10 Fresh fruits and vegetables in particular
vegetables. This is true, in part, because the mild heat provide other important nutrients like vitamin A and were perceived as most costly, while frozen and canned
treatment in processed products allows for greater bio- carotenoids (dried peaches and apricots), vitamin K (dried were favored because they were less costly.
availability of lipid-soluble nutrients. Processed fruits plums), calcium (dried figs), manganese (dried figs), and
When asked why shoppers don’t purchase some
and vegetables may also contain greater nutritional value boron (raisins and dried plums).20
forms of fruits and vegetables, concern about artificial
because some processing cultivars are more nutritious
Dried fruit is an excellent source of phenolic compounds ingredients or added preservatives prevailed, with a
than fresh cultivars, as is the case with tomatoes.14
which contribute to the antioxidant capacity of fruits and general perception that canned fruits and vegetables in
The absorption of lutein found in corn, an antioxidant vegetables. In fact, the antioxidant capacity is much higher particular weren’t as healthy as other forms.
that may reduce the risks of cataracts and macular for dried fruit than corresponding values for fresh because In a separate study, almost 20% of low income
degeneration, is also enhanced by heat from the can- the antioxidants are concentrated into a smaller volume consumers reported that negative messaging about
ning process.15 during the dehydration process.20 pesticide residues and the use of biotechnology would
cause them to either be unsure of what to eat or to
From a nutrition and sensory standpoint, recipes In terms of coronary heart disease a comprehensive review of reduce their consumption of fruits and vegetables.11
prepared with canned and/or frozen ingredients have the literature concluded that 100% fruits and vegetable juices
been rated as comparable to those prepared with cooked had benefits similar to whole fruits and vegetables.21
fresh ingredients.16, 17 Ultimately, consumers believe they can
One study demonstrated increased amounts of some key actually achieve their fruit and vegetable
Research shows that compared to non-juice drinkers, chil- anthocyanins in canned blueberries, a powerful anti-
consumption goals when they know that
dren who drink 100% juice have higher intakes of vit- oxidant, compared to the amounts found in fresh and
amins A and C, magnesium, folate, phosphorus, calcium, frozen blueberries.22
they can ‘count’ all forms toward their
and potassium – all nutrients that have been identified daily goal.12
as frequently under-consumed by these age groups.18, 19
Drink 100% Juice! American Academy of Pediatrics
Organic fruits and vegetables are not
more nutritious than conventionally
100% Juice Guidelines for Children23 grown. An analysis of 46 studies
There are some general misconcep-
Age Group Amount Daily published in 2009 determined
tions about the appropriateness of
that “there is no evidence of a
100% fruit juice as part of a diet, Infants twelve months
No Juice difference in nutrient quality between
of age and under
especially for children. The current
organically and conventionally produced
Children 1-6 years 4-6 ounces foodstuffs.” The authors reported that a small number
of differences in nutrient content existed between
juice and the weight of the evidence
Children 7-18 years 8-12 ounces organically and conventionally produced foods, but were
does not support a relationship be-
unlikely to be of public health relevance. 33
tween overweight and juice consump- Note: Juice should not be fed by bottle to small children
tion.24, 25, 26, 27 In fact, 100% fruit juice Conventionally grown fruits and vegetables are safe!
consumption has been associated with improved nutrient adequacy in children and adolescents.26, 27 The U.S. EPA’s current process for evaluating the poten-
Drinking 100% juice can help children and adults reach daily fruit and vegetable consumption goals. tial risks of pesticides on food is rigorous and health-
protective. The EPA’s testing requirements for pesticides
Remember, there are no added sugars in 100% juice—just the natural sugars found in whole fruit.
used on food are more extensive than for chemicals in
any other use category, and include testing targeted
Concerns About Canned Sources of Sodium in the Diets of the
and children.
U.S. Population Ages 2 Years and Older 28
Fruits and Vegetables The 2010 Pesticide Data Program Annual Summary
are Unfounded
Salad Dressing2.4% Data are drawn
Burgers 2.4%
from analyses
Eggs & Egg Dishes2.6%
Ready-to-eat Cereals2.0% of usual dietary
Rice & Rice Dishes 2.6% intake conducted
Beef & Beef Dishes 3.3%
All other food by the National and vegetables are at levels that do not pose risk to
Shoppers who don’t purchase canned fruits and vegetables categories 31.9% Cancer Institute.
Soups 3.3% Foods and bever- consumers’ health.34
say it is because they are less healthy and have ‘added Grain-based
ages consumed
Desserts 3.4%
were divided into
97 categories and
Regular ranked according to
sugar or sodium are the primary added ingredients to these
Healthy Foods are
Cheese 3.5% sodium contribution
products and ‘no-sodium’ or ‘packed 100% juice’ versions Sausage, Franks, to the diet. “All other
food categories”
Bacon, Ribs 4.1%
are readily available. represents food
Concern has also been expressed about the use of

*Tortillas, Burritos,
Tacos 4.1%
Condiments4.4%
categories that
each contributes
less than 2% of
Not More Expensive
the total intake of
bisphenol-A (BPA) found in the lining of canned food Cold Cuts 4.5% sodium from foods.
When you compare the price of foods by weight or average
containers, despite FDA stating that BPA is safe to use Pizza & Pasta Dishes 5.1% Yeast Breads
Pizza 6.3% 7.3%
*Also includes nachos,
quesadillas, and other
portion size, vegetables and fruits are less expensive than
in food-contact materials.29 In response to consumer Mexican dishes.
Chicken & Chicken most dairy, protein, and moderation foods. It’s only when
concerns, however, many can manufacturers have already Dishes 6.8%
you compare price per calorie that less healthy foods are
discontinued their use of BPA.30
cheaper than fruits and vegetables.35
The Nutrition Facts panel on canned vegetables must list
Getting the recommended amount of fruits and
all of the sodium in the can, despite the fact that much of Americans’ sugar and sodium intake, regardless of the
vegetables costs as little as $2-$2.50 per day. Average
the sodium is in the water surrounding the vegetables and form in which they are consumed.
prices ranged from under 20 cents to over $2
isn’t consumed. Draining the vegetables reduces sodium
In fact, all canned, frozen, and dried fruits contribute less
by 36%, and draining and rinsing lowers sodium by 41%. 31
than two percent of the added sugar in most Americans’ or veggie.36
When purchasing canned vegetables, consumers can also
diets, and vegetables add less than one percent of
look for labels that say ‘reduced sodium,’ ‘low sodium,’ or
the sodium.32
‘no salt added.’
For moreinformation:
For more information:
What You Can Do to Help •
•
• •
FruitJuiceFacts.org
FruitJuiceFacts.org
Mealtime.org
mealtime.org
Consumers need assurance that the most important thing they can do is eat more fruits and
• • FrozenFoodFacts.org
FrozenFoodFacts.org
vegetables, regardless of whether they are fresh, canned, frozen, dried, or 100% juice.
• • nutfruit.org
Nutfruit.org
To find tips and ideas on preparing fruits and vegetables in healthful ways, look to FruitsAndVeggiesMoreMatters.org. • • PBHFoundation.org
PBHFoundation.org
References 11. The Alliance for Food and Farming (2012). Scared fat: Are consumers
being turned away from healthy food? http://www.safefruitsandveg
-
20. International Nut and Dried Fruit Council (2011). Dried fruits:
Valuable tools to meet dietary recommendation for fruit intake.
29. U.S. Food and Drug Administration. FDA consumer update:
FDA continues to study BPA. http://www.fda.gov/ForConsumers/
1. United States Department of Agriculture. Accessed 10/2/12. gies.com/residue-research. Accessed: 11/12/12. http://www.nutfruit.org/en/. Accessed 10/4/12. ConsumerUpdates/ucm297954.htm. Updated 8/9/12.
http://www.choosemyplate.gov/food-groups/. Accessed 10/4/12.
12. Pivonka, E et al (2011). Development of the behaviorally focused 21. Ruxton, CHS et al (2006). Can pure fruit and vegetable juices
2. Mirmiran, P et al (2009). Fruit and vegetable consumption and risk Fruits & Veggies–More Matters public health initiative. Journal of protect against cancer and cardiovascular disease too? A review 30. Personal communications with industry members. Elizabeth Pivonka,
factors for cardiovascular disease. Metabolism 58(4): 460-468. the American Dietetic Association 111:1570-1577. of the evidence. International Journal of Food Sciences and Produce for Better Health Foundation. 2012.
Nutrition 57: 249-72.
3. Mizrahi, A et al (2009). Plant foods and the risk of cerebrovascular 13. Rickman, J et al (2007). Nutritional comparison of fresh, frozen and 31. Jones, JB et al (2009). Reducing sodium levels in canned beans by
diseases: a potential protection of fruit consumption. British Journal canned fruits and vegetables. Part I. Vitamins C and B and phenolic 22. draining and rinsing. Presentation. Annual International Food and
of Nutrition 102: 1075-1083. compounds. Journal of the Science of Food and Agriculture 87(6): flavonoid content of blueberries. The Canned Food Alliance. Technology meeting. Anaheim, CA.
930-944.
4. He, FJ et al (2006). Fruit and vegetable consumption and stroke: 23. Daniels, SR et al (2015). American Academy of Pediatrics Clinical 32. Guthrie, J et al (2000). Food sources of added sweetness in the
meta-analysis of cohort studies. Lancet 367: 320-326. 14. Rickman, J et al (2007). Nutritional comparison of fresh, frozen and Report: The role of the pediatrician in the primary prevention of diets of Americans. Journal of the American Dietetic Association
canned fruits and vegetables. Vitamin A and carotenoids, vitamin E, obesity. Pediatrics. 136:1 e275-e292. 100(1): 43-51.
5. World Health Organization (2009). Global Health Risks: Mortality minerals and fiber. Journal of the Science of Food and Agriculture
and burden of disease attributable to major selected risks. WHO: 87(7): 1185-1196. 24. O’Neil, C et al (2008). A review of the relationship between 100% 33. Dangour A et al (2009). Nutritional quality of organic foods: a sys
-
Geneva, Switzerland. http://www.who.int/healthinfo/global_burden_ fruit juice consumption and weight in children and adolescents. tematic review. American Journal of Clinical Nutrition 90:680-685.
disease/GlobalHealthRisks_report_full.pdf Assessed 10/4/12. 15. Dewanto, V et al (2002). Processed sweet corn has higher American Journal of Lifestyle Medicine 2(4):315-354.
antioxidant activity. Journal of Agriculture and Food Chemistry 34. United States Department of Agriculture (2012). Pesticide Data
6. Rampersaud, GC (2007). A comparison of nutrient density scores 50(17):4959-4964. 25. Pereira, M et al (2010). Consumption of 100% fruit juice and risk Report: Annual Summary Calendar Year 2010. http://www.ams.usda.
for 100% juices. Journal of Food Science 72: S261-266. of obesity and metabolic syndrome: findings from the National gov/AMSv1.0/getfile?dDocName=stelprdc5098550.
16. Samonds, K (2000). Nutrition study phase I, phase II and phase III. Health and Nutrition Examination Survey 1999-2004. Journal of Accessed 10/4/12.
7. Sies, H (2010). Polyphenols and health: Update and Perspectives. University of Massachusetts. Unpublished research. the American College of Nutrition 29:625-629.
Archives of Biochemistry and Biophysics 501: 2-5. 35. Carlson, A et al (2012). Are healthy foods really more expensive?
17. The University of Illinois, Department of Food Science and Human 26. Nicklas, T et al (2008). Association between 100% juice consumption It depends on how you measure the price. USDA Economic Research
8. Cassidy, A et al (2012). Dietary flavonoids and risk of stroke in Nutrition for the Steel Packaging Council (1997). Nutrient conserva- and nutrient intake and weight of children aged 2 to 11 years. Archives Service: http://www.ers.usda.gov/media/600474/eib96_1_.pdf
women. Accessed 3/6/2012. http://stroke.ahajournals.org/content/ tions in canned, frozen, and fresh foods. http://nutrican.fshn.uiuc. of Pediatric and Adolescent Medicine 162(6): 557-565. Accessed 10/4/12.
early/2012/02/23/STROKEAHA. 11.637835. edu/studyfinal.html. Accessed 10/4/12.
27. Nicklas, T et al (2010). The relationship among 100% juice 36. Stewart, H et al (2011). How much do fruits and vegetable cost?
9. Hyson, DA et al (2011). Fruits, vegetables, and health: 18. O’Neil, C et al. Fruit juice consumption is associated with improved consumption, nutrient intake, and weight of adolescents 12 to 18 USDA Economic Research Service: http://www.ers.usda.gov/
A scientific overview, 2011. Produce for Better Health Foundation. nutrient adequacy in children and adolescents: the National Health years. American Journal of Health Promotion 24(4):231-237. publications/eib-economic-information-bulletin/eib71.aspx.
http://www.PBHFoundation.org. Accessed 10/4/12. and Nutrition Examination Survey (NHANES) 2003-2006. Public Updated 5/26/12. Accessed 10/4/12.
Health Nutrition 1-8. [Epub ahead of print] 28. National Cancer Institute. Risk Factor Monitoring and Methods
10. Produce for Better Health Foundation (2012). Primary shoppers/ Branch Website, Applied Research Program. Sources of Sodium
moms with kids 10 & under study. http://www.PBHFoundation.org. 19. U.S. Department of Agriculture (2004). Fruit and fruit juice analysis. Among the U.S. Population, 2005-06. http://riskfactor.cancer.gov/
Accessed 10/4/12. 2005 Dietary Guidelines Advisory Committee report. diet/foodsources/sodium/. Updated 12/21/10. Accessed 10/3/12.
Build a Healthy Plate with
Canned Fruits and Vegetables
Canned fruits and vegetables empower people to make Canned foods are recommended by numerous public health
better, healthier choices in the grocery aisle and feel experts, including the American Heart Association and the
confident about serving meals at home. They are a smart Academy of Nutrition and Dietetics, and promoted within
solution for better eating, providing affordable ingredients various health initiatives. Furthermore, the 2015-2020
that cut down prep time, making homemade meals easier Dietary Guidelines for Americans (DGA) highlights that
and more accessible. fruits and vegetables include fresh, canned, frozen and
dried forms as healthy eating options.
Four Reasons Cans Count at Mealtime

Packed with Underconsumed Nutrients Safety Sealed in Each Can
According to the 2015-2020 DGA, a variety of canned foods The high-heat canning process is one the safest when it
are a great source of key nutrients of concern for Americans comes to preserving food because it prevents the growth of
including potassium, dietary fiber, calcium and vitamin D. microorganisms that cause food borne illnesses. The can is
Meanwhile, canned fruits and vegetables provide only two a protective container, sealing in great taste and protecting
percent of added sugar in the diet, and vegetables contribute against microbes. Even if a can has a small dent (no deeper
only 11 percent of sodium intake. than a finger) and no sharp points, the food is safe to eat as
long as the dent is on the side and not the seam.
Endless Variety in Every Season
There are more than 1,500 foods items that come in cans. Environmentally Friendly Mealtime Solution
This provides almost limitless options in creating flavorful Americans waste approximately 15 to 20 percent of fresh
and nutritious meals. And, because fruits and vegetables are fruits and vegetables every year. Canned food can help
picked fresh and sealed quickly in a can, they can be enjoyed you reach your daily goals for fruits and vegetables while
all year round without sacrificing nutrients. A Michigan State minimizing loss. They are also the most recycled package in
University study found that canned fruits and vegetables are America today, with a recycling rate 2.5 times higher than that
nutritionally comparable to fresh and frozen — sometimes of most other packaging options. Metal cans may be recycled
even better. endlessly without the loss of strength or quality, making it an
eco-friendly choice for preserving nutritious food.
For more resources and infographics about canned foods, visit Cancentral.com.
SOURCES:
1. American Heart Association. “Eat More Fruits and Vegetables.” December 2010. Available at: 3. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guide-
https://healthyforgood.heart.org/add-color/articles/how-to-eat-more-fruits-and-vegetables. lines for Americans, 2015-2020. 8th Edition, Washington, DC: U.S. Government Printing Office,
January 2016.
2. Academy of Nutrition and Dietetics. “Fresh, Canned or Frozen- Get the most from your Fruits
and Vegetables.” March 10. Available at http://www.eatright.org/resource/food/nutrition/nutri- 4. Miller S and Knudson B. Nutrition and Cost Comparisons of Select Canned, Frozen and Fresh
tion-facts-and-food-labels/fresh-canned-or-frozen-get-the-most-from-your-fruits-and-vegetables. Fruits and Vegetables. American Journal of Lifestyle Medicine. 2014.8(6): 430-437.
5. Buzby, et al. The Value of Retail – and Consumer – Level Fruit and Vegetable Losses in the
United States. Journal of Consumer Affairs, Fall 2011: 492-515.

The Power of the Pour: 100% Juice
Experts agree that as a complement to whole fruit and vegetables, 100% juice can be a convenient,
delicious and nutritious way to squeeze more fruit and vegetables into the day. In fact, the 2015
Dietary Guidelines for Americans more precisely indicate that 100% juice can comprise up to half
of the fruit recommendations; heretofore there was no amount of juice specified. This is a positive
step given that the steep decline in 100% juice consumption over the past 10 years has hurt overall
fruit consumption. Still, some myths persist about the role of 100% juice in a healthy diet.
MYTH: Drinking 100% Juice Leads to MYTH: 100% Fruit Juice is Over Consumed. American Academy of Pediatrics 100% Juice
Being Overweight. Guidelines for Children16
FACT: Most Americans are not Getting
FACT: 100% Juice Can Be Part of a Enough Fruit in All Forms, Including Juice. Age Group Amount Daily
Healthy Diet Without Causing Weight Gain. Infants 12 months of age and under No Juice
• On average per capita consumption of juice for
Children 1-6 years 4-6 ounces
• The majority of studies show that drinking children 4-13 years of age is less than 1/2 cup
moderate amounts of 100% fruit juice is not (3.75 ounces) per day, which is less than the Children 7-18 years 8-12 ounces
linked to overweight or obesity in healthy American Academy of Pediatrics allowance of Note: Juice should not be fed by bottle to small children
adults and children.1-5 4-6 ounces of juice per day. Adult consump- References:
tion is even lower, around 1/3 cup per day.14 1. Crowe-White K, et al. Impact of 100% Fruit Juice
• With any food and beverage, balance is the key. Consumption on Diet and Weight Status of Children: An
100% juice should be enjoyed in moderation. • Juice accounts for only 2-3% of total caloric Evidence-Based Review. Crit Rev Food Sci Nutri. 2015;
intake for children.15 June 19 (epub).
• Drinking 100% juice can help children and 2. O’Neil C, et al. A Review of the Relationship Between
adults reach daily fruit and vegetable goals.6,7 100% Fruit Juice Consumption and Weight in Children and
Adolescents. Am J Lifestyle Med. 2008; 2(4):315-354.
3. Pereira M, Fulgoni V. Consumption of 100% Fruit Juice
and Risk of Obesity and Metabolic Syndrome: Findings
MYTH: 100% Fruit Juice Is Just MYTH: Whole Fruit is More Nutritious than from the National Health and Nutrition Examination Survey
“Empty Calories.” 100% Fruit Juice. 1999–2004. J Am Coll Nutr. 2010; 29:625-629.
4. Nicklas T, O’Neil C, Kleinman, R. Association Between
FACT: 100% Fruit Juice Delivers Nutrition FACT: All Forms of Fruit Fit. 100% Juice Consumption and Nutrient Intake and Weight
of Children Aged 2 to 11 Years. Arch Pediatr Adolesc Med.
Squeezed from Whole Fruit. 2008; 162(6):557-565.
Enjoying a variety of fruit in all its forms — 5. Nicklas T, O’Neil C, Kleinman R. The Relationship Among
For every calorie, 100% fruit juice packs in more including fresh, frozen, canned, dried and 100% Juice Consumption, Nutrient Intake, and Weight
100% fruit juice — can help you get the range of Adolescents 12 to 18 Years. Am J Health Prom. 2010;
nutrition than many other beverage options. 24(4):231-237.
of nutrition benefits fruit offers.
• Nearly twenty years of research shows that 6. O’Neil C, et al. Fruit Juice Consumption is Associated with
Improved Nutrient Adequacy in Children and Adolescents:
certain juices may be linked to specific health • While whole fruit can be a better source of the National Health and Nutrition Examination Survey.
benefits. For example, nearly two decade’s fiber, 100% fruit juice delivers important Public Health Nutr. 2012; 15(10):1871-8.
worth of research suggest some 100% fruit vitamins, minerals and plant nutrients, such 7. Shenoy SF, et al. The Use of a Commercial Vegetable Juice
as a Practical Means to Increase Vegetable Intake: A Ran-
juice can help support heart health. Some as polyphenols. domized Controlled Trial. Nutr J. 2010; 9:38.
juice can also reduce urinary tract infections.8, 9 • In some cases, drinking 100% fruit juice may 8. Hyson D. A Review and Critical Analysis of the Scientific
Literature Related to 100% Fruit Juice and Human Health.
• Drinking 100% fruit juice is associated with actually give you more healthy polyphenols Adv Nutr. 2015; 6: 37-51.
higher intakes of vitamins A and C, magne- than eating the fruit. 9. Clemens R, et al. Squeezing Fact from Fiction. Adv Nutr.
2015; 6: 236S-243S.
sium, folate, phosphorus and potassium in
10. O’Neil C, et al. Diet Quality is Positively Associated with
children.6, 7, 10 100% Fruit Juice Consumption in Children and Adults in
the United States: NHANES 2003-2006. Nutr J. 2011;
• Studies show that children who drink 100% 10:17.
juice have higher quality diets than those who MYTH: 100% Fruit Juice Contains 11. Nicklas T, et al. Consumption of 100% Fruit Juice is Asso-
don’t drink juice. Overall, those who drink Added Sugar. ciated with Better Nutrient Intake and Diet Quality but not
with Weight Status in Children: NHANES 2007-2010. Int J
juice consume less solid fats and added sugars FACT: 100% on the Label Means Just That Child Health Nutr. 2015; 4:112-121.
and more whole fruit and have the same or — 100% Fruit Juice, No Sugar Added. 12. Aschoff JK, et al. Bioavailability of B-cryptoxanthin is Great-
higher intakes of total fiber.11 er from Pasteurized Orange Juice than from Fresh Oranges -
a Randomized Cross-Over Study. Mol Nutr Food Res. 2015;
• Drinking certain 100% juices may actually • By definition, 100% fruit juice contains no 59(10):1896-1904.
give you more healthy plant nutrients than added sugar. 13. Agarwal A, et al. Lycopene Content of Tomato Products: Its
Stability, Bioavailability and In Vivo Antioxidant Properties.
eating some fruit. For example, making 100% • The grams of sugar listed on the Nutrition J Med Food. 2001; 4(1):9-15.
grape juice involves crushing whole Concord Facts Panels of 100% fruit juice are naturally 14. Drewnowski A and Rehm C. Socioeconomic Gradient in
Consumption of Whole Fruit and 100% Fruit Juice Among
grapes — including the seeds and dark purple occurring fruit sugars only. US Children and Adults: Nutr J. 2015; 14:3.
skin — to release polyphenols from the grape. 15. Drewnowski A, et al. Water and Beverage Consumption
Similarly, research suggests that the actual Among Children Age 4-13y in the United States: Analyses
of 2005–2010 NHANES Data. Nutr J. 2013; 12:85.
processing of orange juice and tomato juice
16. Daniels SR, Hassink SG. The Role of the Pediatrician
make some carotenoids more available to the in Primary Prevention of Obesity. Pediatrics. 2015;
body as well!12, 13 136(1):e275-e292.

Impact of Limiting Language When directly comparing inclusive
vs. limiting language, all consumers
in Recommendations on Fruit feel that inclusive language is more

realistic, more encouraging of all
and Vegetable Consumption forms of fruits and vegetables, and
offers more affordable options.
During a time when consumers are not eating even half of their recommended
amount of fruits and vegetables, Produce for Better Health Foundation (PBH) INCLUSIVE LANGUAGE
commissioned research to measure the impact of recommendations with inclusive Inclusive language incorporates words and
vs. limiting language on consumers’ perceptions of, and intent to purchase, phrases that encourage consumption of
various forms of fruits and vegetables.1 fruits and vegetables regardless of form.
For example:
An on-line survey of 1,200 consumers was conducted in October 2015.2 Half of
respondents were exposed to inclusive recommendations for increased intake of • Include more fruits and vegetables in your
fruit and vegetables and the other half were exposed to limiting language that diet. Fruits and vegetables may be fresh,
canned, frozen, or dried.
reinforced fresh produce intake at the expense of packaged forms. All were then
asked a series of questions after being exposed to both sets of recommendations. • When including more fruits and vegetables
in your diet, all forms of fruits and
vegetables matter—fresh, frozen, canned,
Research Results dried and 100% fruit or vegetable juice.
Perception of Healthfulness • With 200+ options and a variety of

The words we use impact consumers’ perceptions of the healthfulness of convenient packaging, prepared fruits,
packaged fruits and vegetables: vegetables and beans are easy to store
and easy to serve.
• Inclusive language more strongly and consistently reinforces the healthfulness of
all forms of fruits and vegetables — fresh, frozen, canned, 100% juice and
dried. Recommendations should encourage
• Limiting language that over-emphasizes the benefits of fresh fruits and all forms of fruits and vegetables
vegetables, compared to packaged forms, detracts from the perceived so people can feel good about the
healthfulness of packaged fruits and vegetables. purchases they’re making and find
• Among vulnerable3 consumers, inclusive language more consistently reinforces more ways to increase their intake.
their perceived healthfulness of packaged fruits and vegetables.
• Vulnerable consumers feel that limiting language recommendations would most
likely cause a decrease in their intake of packaged fruits and vegetables.
LIMITING LANGUAGE
Limiting language is defined as words and
Intent to Purchase phrases that devalue packaged forms of fruits
Recommendations with inclusive language more strongly and consistently increase and vegetables or overemphasize the value of
consumers’ intent to purchase packaged fruits and vegetables, without decreasing fresh. For example:
their intent to purchase fresh produce. • Include more vegetables and beans
(without added salt or fat), and fruits
(without added sugars) in your diet.
Impact of Language on Consumer Perceptions about Fruits and Vegetables • Include canned or frozen fruits and
vegetables when fresh produce is not
80 Inclusive
available.
70 Limiting
60 • Overall, fruits and vegetables that are just
63% 61%
50 59% 59% 58 % picked or fresh from the farmers market
40 are healthier than frozen or canned ones.
41% 41% 39% 42% However, including frozen and canned fruits
30 37%
20 and vegetables can still be a good choice.
10
Endnotes:
0
Is more realistic Is more Is more affordable on Encourages decreased Increases likelihood 1. Inclusive of beans, like kidney beans.
encouraging of current budget intake of packaged fresh fruit & vegetables 2. Produce for Better Health Foundation. The Impact of Policy Recommen-
all forms fruit & vegetables would go to waste dation with Limiting and Inclusive Language on Consumers Perceptions
and Intent to Purchase Fresh and Packaged Forms of Fruits & Vegeta-
bles, 2015. Web. <http://pbhfoundation.org/about/res/pbh_res/ >.
3. Vulnerable consumers are those individuals who receive government
food assistance, eat less than the recommended levels of fruit and
PBH thanks the American Frozen Food Institute (AFFI), Canned Food Alliance (CFA), vegetables or have limited access and budget for purchasing fresh fruit
Can Manufacturers Institute (CMI) and Seneca for their support of this research. and vegetables.
Botanical
Fruit & Vegetable Classification
A fruit is a reproductive structure of a flowering plant which surrounds and protects
the seed. Fruit is classified in three different ways: simple, aggregate, and multiple.
Simple (develops from one ovary)
Berries: Entire fruit is fleshy, with one or many seeds inside,

thin skin, e.g. Grapes, avocados, cranberry and blueberries
Hesperidiums: A berry having a leathery rind,

All citrus — lemons, limes, oranges, grapefruit, kumquat
Pepos: A fleshy many-seeded berry that has a hard rind,

e.g. Melon, squash, pumpkin, cucumber, eggplant
Drupes or stone fruits: A fleshy fruit with a hard stone (or ‘pit’)
around the seed, e.g. Peaches, plums, nectarines, apricots,cher-
ries, olives, mangos, walnuts, almonds, coconut, pistachios
Pomes: A fleshy fruit with a central core containing seeds

enclosed in a capsule, e.g. Apples, pears, quince, kiwifruit
Aggregate (one flower contains several separate ovaries which merge during development)
Strawberry, Blackberry, Raspberry
Multiple (several flowers, each with an ovary, develop into

small fruits that are clustered or fused together into a larger fruit)
Pineapples, figs, mulberries,

breadfruit, bananas, persimmons

Vegetables are classified according to which part of the plant is eaten. Some vegetables fit into more than one
category when several different parts of the plant are edible, e.g. both the roots and leaves of beets can be eaten.
Bulbs: Usually grow just below the surface of the ground and
produce a fleshy, leafy shoot above ground. Bulbs usually consist
of layers, or clustered segments, e.g. Fennel, garlic, onion, shallot,
spring onion
Flower buds: The edible flowers of certain vegetables, e.g. Arti-

choke (globe), broccoflower, cauliflower, broccoli, Brussels sprouts,
okra
Fruits: Fruits in the botanical sense, but used as vegetables: fleshy

and contain seeds, e.g. Tomatoes, cucumbers, squash, zucchini,
pumpkins, peppers, eggplant, tomatillos, chayote, okra, avocado
Fungi: Grown from spores, not seeds, e.g. Mushrooms
Leaves: The edible leaves of plants, e.g. Kale, collard greens

spinach, arugula, beet greens, bok choy, chard, turnip greens,
endive, lettuce, mustard greens, watercress, chives
Leaf Sheath: Part of a leaf stalk that envelops the stem and runs
concurrently with it for some distance, e.g. Leeks
Roots: Usually a long or round-shaped taproot, e.g. Carrots,

celeriac, parsnips, beets, radishes, rutabagas, turnips, jicama, sweet
potatoes
Seeds: Seeds grow in pods which are sometimes eaten along with
the seeds, e.g. Beans (green, French, butter), broad bean, peas,
snow peas, sweetcorn
Stems: The edible stalks of plants when the stalk is the main
part of the vegetable, e.g. Asparagus, celery, kohlrabi,
rhubarb, bamboo shoots
Tubers: Vegetables which grow underground on the root of a plant,

e.g. Potatoes, taro, yams, Jerusalem artichoke
Adapted from: “Vegetable classifications,” Horticulture New Zealand, accessed August 18, 2014,http://www.vegetables.co.nz/vegetable_know_how/classifications.asp
See also: http://www.hort.purdue.edu/ext/senior/vegetabl/sweetpotato1.htm

It’s important to eat fruit and veggies every day. To keep this fruit and veggie
message front and center for consumers, use special events for different days,
weeks, and months of the year to celebrate specific commodities. Nationally
recognized events provide great opportunities to reach the people you serve!
Looking for some tips, recipes, and resources to help plan some fruit and veggie celebrations?
FruitsAndVeggiesMoreMatters.org • Food.unl.edu/web/fnh/january (University of Nebraska-Lincoln)

January July
National Carrot Month National Berry Month
National Bean Day (January 6) National Blueberry Month
National Apricot Day (January 9) National Salad Week (4th week)
National Rhubarb Day (January 23) National Watermelon Month
Eat Beans Day (July 3)
February
August
Fabulous Florida Strawberry Month
National Canned Food Month Get Acquainted with Kiwifruit Month
National Cherry Month National Peach Month
National Grapefruit Month National Watermelon Day (August 3)
National Potato Lover’s Month National Zucchini Day (August 8)
National Sweet Potato Month National Potato Day (August 19)
National Potato Lover’s Day (February 8) “Eat a Peach” Day (Aug. 22)
National Strawberry Day (February 27) Banana Lover’s Day (August 27)
Lemon Juice Day (August 29)
March
September
National Celery Month
National Frozen Food Month Fruits & Veggies—More Matters® Month
National Frozen Food Day (March 6) National Mushroom Month
National Artichoke Heart Day (March 16) National Papaya Month
National Spinach Day (March 26) National Potato Month
National Oranges and Lemons Day (March 31) Vegetarian Awareness Week (2nd week)
National Acorn Squash Day (Sept. 7)
April
October
National Fresh Celery Month
National Fresh Florida Tomato Month National Apple Month
Fresh Tomato Day (April 6) National Cranberry Month
Day of the Mushroom (April 16) National Spinach-Lover’s Month
National Garlic Day (April 19) National Tomato Month
National Raisin Day (April 30) World Vegetarian Day (October 1)
National Mushroom Day (Oct. 15)
May National Nut Day (Oct. 22)
National Pumpkin Day (Oct. 26)
National Asparagus Month
National Potato Day (Oct. 27)
National Salad Month
National Strawberry Month
November
National Raisin Week (first week)
National Orange Juice Day (May 4) National Pomegranate Month
Pick Strawberries Day (May 20) National Sweet Potato Awareness Month
National Vegan Month
June National Fig Week (first week)
Eat a Cranberry Day (Nov. 23)
National Fresh Fruit and Vegetables Month
National Papaya Month
December
Corn on the Cob Day (June 11)
Fresh Veggies Day (June 17) National Pear Month
National Eat a Red Apple Day (Dec. 1)
Note: This calendar is accurate as of the date of this publication. National Kiwifruit Day (first day of winter)
The special events and dates listed are designed to be illustrative
only, not all-inclusive.

Are Concerns about Pesticides
a Barrier to Consumption?
America’s food supply is safer today than it has ever been. That
is reassuring, especially since most adults and children in this
country need to significantly increase their intake of fruit and
vegetables. Media coverage of stories like “The Dirty Dozen,”1
however, often raises unnecessary concerns about the risk
of pesticide residues on conventionally grown produce. This
negative messaging about food safety has left some consumers
confused and uncertain about what they should be eating. In
fact, a recent study found that fears about pesticide residues
may have become another barrier to increasing fruit and
vegetable consumption among Americans, especially low-income
populations.2
Putting Pesticide Risk in Perspective

To correct the common and often misleading information
seen in the media about the effects and extent of pesticide
residues on fruit and vegetables, consumers clearly need (and
deserve) information from credible sources in order to make
nutritionally-sound food choices. To meet this need, groups
like the Alliance for Food and Farming (AFF) focus on
presenting factual, science-based, and peer-reviewed
information to the public. At safefruitsandveggies.com, AFF
provides answers to common questions about actual fruit and
vegetable pesticide residue. Among the most popular sections
of the safefruitsandveggies.com website is the eye-popping
Pesticide Residue Calculator, which puts residues into proper
perspective. Website visitors can also see “Ask the Experts”
videos, review peer-reviewed nutrition and toxicology research,
and learn more about the regulatory systems in place to ensure
the safety of produce.

What Leading Research Has to Say The Bottom Line
Health experts agree: Eat your fruit and vegetables! The bene-
Answering the Question:
fits far outweigh the risks. As noted by Dr. Carl Keen, Professor
Are Fruit and Vegetables Safe to Eat?
of Nutrition and Internal Medicine at UC Davis, “For all of
us involved in promoting better consumer health, increasing
The U.S. food supply is considered one of the safest in
consumption of fruits and vegetables is among our main objec-
the world. EPA, FDA and USDA set limits on how much
tives. The benefits of consuming plenty of fruits and vegeta-
pesticide can be used on farms and monitor pesticide res-
bles are absolutely indisputable. Consumers should eat both
idue on produce reaching the consumer. According to the
organic and conventionally grown produce without worrying
latest findings from USDA released in 2012, “Consistent
about minute levels of pesticide residues.”
with guidance from health and nutrition experts—and as
affirmed by federal nutrition guidance that urges people to
Suggested Websites for More Information:
make half their plate fruits and vegetables—we encourage
everyone to continue to eat more fruits and vegetables in
Academics Review, Testing popular claims against peer-reviewed
every meal and wash them before you do so.” 3, 4 science: academicsreview.org/
Alliance for Food and Farming: safefruitsandveggies.com/
“The amount of pesticide residues that an average person American Council on Science and Health: acsh.org/
ingests throughout an entire year is even less than the
Council for Agricultural Science and Technology: cast-science.org/
amount of those ‘harmful’ substances in one cup of coffee.”
—Dr. Bruce Ames Professor Emeritus of Biochemistry and Molecular EPA, Pesticides and Consumers: www2.epa.gov/safepestcontrol
Biology, University of California, Berkeley FDA, Pesticides: fda.gov/Food/FoodborneIllnessContaminants/
FoodborneIllnessesNeedToKnow/default.htm
We have the capacity to measure incredibly small amounts International Food Information Council Foundation (IFIC):
of anything, including pesticides and minerals, thanks to foodinsight.org/
advanced technology. “The sheer fact that we can measure USDA, Agricultural Marketing Service, Pesticide Data Program:
it . . . doesn’t necessarily translate into public risk.” ams.usda.gov/AMSv1.0/pdp
—Dr. Carl Keen, University of California, Davis, Department of Nutrition
FDA recommends washing all produce thoroughly under

What consumers need to know about
running water before eating, cutting, or cooking, even if the “Dirty Dozen”
you plan to peel the produce. Washing fruit and vegetables
with soap or detergent or using commercial produce The “Dirty Dozen” list considers exposure but makes no attempt
washes is not recommended.5 to address toxicity. Risk = Exposure x Toxicity
There are reliable, well-established, and accepted methods for

Organically grown produce is often promoted as being assessing the risk of small doses of chemicals. The authors of
more nutritious than fruit and vegetables that are tradition- the “Dirty Dozen” list acknowledge this methodology, and state
ally farmed. Studies have shown that “there is no evidence on their website that the list “is not built on a complex assess-
of a difference in nutrient quality between organically and ment of pesticide risks.”
conventionally produced food-stuffs.”6 In fact, virtually all
research on the health benefits of fruit and vegetables has There is no convincing evidence that pesticide residues at the
been done with little regard to whether the fruit and vege- levels found on fruit and vegetables sold in the U.S. pose a risk.
tables were organically or conventionally grown.
Consumers should be advised to “Just Wash It” with water, if
There is a common misconception that organic produce concerned about pesticide residues, guidance that’s based on
is pesticide or chemical free. That is not necessarily the government recommendations.
case. By definition, the term “organic” means that pesti-
cides, if used, come from natural resources, not synthetic References:
1. EWG’s Shopper’s Guide to Pesticides in Produce™ 2013. Environmental Working Group, Wash-
products. In fact, there are even some synthetic pesti- ington, D.C., 2013. Available at http://www.ewg.org/foodnews/
cides that are allowed on organic products.7 Just because 2. Scared Fat: Are consumers being scared away from health foods? Alliance for Food and Farm-
ing, 2012. Available at http://www.safefruitsandveggies.com/residue-research/scared-fat.
something is natural doesn’t mean it’s safe.8 What makes 3. USDA, Agricultural Marketing Service. Pesticide Data Program, Annual Summary, Calendar Year
organic farming different is not the use of pesticides, 2011. Available at http://www.ams.usda.gov/AMSv1.0/pdp
4. USDA Releases 2011 Annual Summary for Pesticide Data Program, Press Statement, AMS No.
but the origin of the pesticides used. The bottom line is, 014-13, Feb 22, 2013.
organic and conventionally grown produce both represent 5. Food & Drug Administration, http://www.fda.gov/food/resourcesforyou/consumers/ucm114299.htm
6. Dangour A, Lock K, Hayter A, et. al. Nutrition-related health effects of organic foods: a system-
good choices for consumers. atic review. American Journal of Clinical Nutrition 90,680-685, 2010.
7. National List of Allowed and Prohibited Substances, National Organic Program. Available at
http://www.ams.usda.gov/AMSv1.0/NOPPetitionedSubstancesDatabase
8. Ames BN, Gold LS. Paracelsus to Parascience – The Environmental Cancer Distraction, George
C Marshall Institute, Arlington, VA. Available at http://www.marshall.org/article.php?id=73.
Accessed July 12, 2013.
FACT SHEET INTERNATIONAL FOOD INFORMATION COUNCIL FOUNDATION
Pesticides and Food:

What you need to know
www.foodinsight.org
From supermarkets to farmers markets, Americans can enjoy hundreds

of nutritious, fresh and high-quality fruits and vegetables.
In order to provide such a plentiful food supply, conventional and
organic farmers have multiple options to protect crops from weeds
and pests—including pesticides. Even with strict safety standards
in place to help ensure the safety of the food supply, you may have
questions about the use of pesticides in food production, as well
as pesticide residues on food.
What is a pesticide?
A pesticide is any substance or mixture of substances—natural, organic or man-made—used
to prevent, destroy or manage pests. Not all pesticides are the same. Different types of
pesticides target different types of pests. For example, insecticides target insects, herbicides
target weeds, and fungicides target fungi that may cause plant diseases.
Why are pesticides used to grow food?

There are thousands of insects, weeds and plant diseases that can
have a devastating effect on conventional and organic crops and,
ultimately, threaten our food supply. Pesticides are one of many tools
farmers use to protect their crops, similarly to how you may use pesti-
cides to protect plants in your home garden.
How are pesticides tested for safety? FAST FACTS

Pesticides are strictly regulated in the United States to ensure that they
may be used safely and will not harm human health or the environment. n The benefits of consuming fruits and
All pesticides are rigorously screened before being allowed for use. vegetables far outweigh any risks
Three government agencies share responsibility for regulating from the use of pesticides. Conven-
conventional and organic pesticides and ensuring the food supply tional or organic, both types of pro-
is safe: U.S. Environmental Protection Agency (EPA), United States duce are highly regulated and safe.
Department of Agriculture (USDA) and U.S. Food and Drug
n Both conventional and organic
Administration (FDA).
farmers may use pesticides.
Who monitors pesticide residue levels on fruits and vegetables? n Federal and state sampling programs
Small amounts of pesticide are sometimes present on produce after it leaves the farm, these consistently show that pesticide
are known as “pesticide residues.” The U.S. Environmental Protection Agency (EPA) has de- residues on conventional and organic
veloped strict limits (or “tolerances”) for the amount of pesticide residue that can be present foods are at very low levels, when
on food. The FDA and USDA share responsibility for monitoring levels of pesticide residues in present at all.
and on foods. n Washing fruits and vegetables often
eliminates any pesticide residues, if
Are fruits and vegetables that have been treated with pesticides safe to they are present at all.
consume?
Yes. Most pesticide residues, if present at all, are typically well within safe levels (as deter- n Farmers use the smallest amount of
mined by the EPA) for both adults and children. The website www.safefruitsandveggies.com pesticide necessary to protect their
has a “safe produce” calculator that shows how much of a food can be eaten before reaching crops, so they only apply pesticides
a minimal level of health concern. For example, a child could consume over 1,500 servings at the right time, in the right amount,
of strawberries in one day (a feat that would be physically impossible) without any adverse and at the right location.
IFIC_Pesticide.indd 1 11/18/15 8:53 AM

FACT SHEET INTERNATIONAL FOOD INFORMATION COUNCIL FOUNDATION
health effect from pesticide residues, even

if the strawberries have the maximum pesti-
cide residue levels identified by FDA
or USDA.
Do conventional and organic

farmers always use pesticides?
No. Pesticides are expensive, so both con-
ventional and organic farmers try to control
insects, weeds, fungi or diseases using a
variety of lower cost methods and tools.
The section below highlights some of these QUICK TIPS TO FURTHER REDUCE YOUR EXPOSURE TO
methods, such as integrated pest manage- PESTICIDE RESIDUES
ment. The decision to use pesticides can be The risk of exposure to pesticide residues in fruits and vegetables is extremely low.
based on scouting fields for pests, historical However, by following the FDA’s proper handling and rinsing practices, you can
experience or inspections conducted by further minimize or eliminate pesticide residues, dirt and bacteria (if present). The
certified crop advisors. tips below apply to conventionally-grown and organic produce.
n Rinse and scrub: All fruits and vegetables should be rinsed thoroughly with
Are pesticides used in organic
production? clean running water before eating. For firm produce, scrub with a clean produce
Yes. “Organic” does not necessarily mean brush on the surface while rinsing. Scrubbing will remove most wax coatings and
“pesticide free”. In fact, organic production residues, along with any dirt and bacteria. If the item package indicates “pre-
can and often does include pesticides. The washed,” “pre-rinsed” or “ready-to-eat,” you can consume safely without further
United States Department of Agriculture rinsing. Do not use soap. Dry with a paper towel or clean towel.
(USDA) organic regulations provide a na- n Peel and discard: Peeling produce can also remove any residues (if present)
tional list of allowed and prohibited sub- that may be on the skin. Rinse the produce before peeling. Throw away outer
stances—man-made and natural, available at leaves of leafy vegetables.
http://www.ams.usda.gov/nop.
How do farmers manage the

amount of pesticides used to positioning systems (GPS), geographical or herbicide tolerance, to crops. These
grow food? information systems (GIS), and satellite plants are often called “Genetical-
Both conventional and organic farmers take and aerial remote sensors are used in ly Modified Organisms” or “GMOs”.
steps to ensure that pesticides are applied precision agriculture to pinpoint areas of Herbicide-tolerant crops allow the crop
at the right time, in the right amount, and in need in a field. Sometimes, only a small to survive while weeds are eliminated
the right location. Some examples include: section of a field may need to be treated and reduce the need for tilling that, in
for pests or weeds. Using the data from turn, decreases soil erosion. Biotech (or
• Integrated pest management (IPM): these tools, conventional and organic “GMO”) crops with insect control traits
Used by conventional and organic farmers will apply the right amount of reduce insect damage and require fewer
growers, IPM is a process that focuses a pesticide, at the right time, and in a or no insecticide applications. There also
on managing insects, weeds and dis- precise location of a field, thus reducing are biotech crops on the market that tol-
eases through a combination of cultur- the amount of pesticides applied. erate drought stress, avoid viral infections
al, biological and chemical measures. and produce healthier oils. Upcoming
Pesticides are used only when needed • Biotechnology: Scientists can use bio-
biotech crops include apples that stay
and in combination with other approach- technology to add genes with desirable
fresh longer and potatoes that resist
es. Pest control materials are selected characteristics, like insect protection
browning, thus reducing food waste.
and applied in a manner that minimizes
pesticide exposure for humans and the
environment.
• Precision agriculture: Precision agricul-
ture—also known as site-specific crop
management—incorporates technologies Produced in Partnership with the Produce for Better
that increase crop yields, decrease the Health Foundation and the Alliance for Food and Farming
amount of agricultural inputs (pesticides,
fertilizers, water, etc.), and minimize
impacts on the environment. Global © 2015 International Food Information Council Foundation
IFIC_Pesticide.indd 2 11/18/15 8:53 AM

Vegetables, Fruit, and Biotechnology
Surveys show varying levels of concern about genetically
modified (GM) foods among consumers; with some surveys
indicating more than a third are very or extremely concerned
about eating them.1 When unprompted about GM foods, Food Safety Risk Hierarchy
however, only 2% of consumers express concern about them.2
Regardless of the real level of concern, there is a very vocal High Risk Diet (sufficiency, adequacy, over-nutrition)
segment of the population who are against GM crops as well as
foods and ingredients derived from biotechnology.3 Food borne illness
Untested (organic food, dietary supplements)
In a society where the quality of the diet — overconsumption
or nutrient deficiencies — has a larger influence on morbidity, Natural toxicants
mortality, and quality of life than other food risks, it’s ironic that Moderate
Risk Food allergy
a technology that could help improve diet quality worldwide,
while being more environmentally friendly, is instead the Chance additives
subject of so much misinformation and misperception.4,5 Pesticide and herbicide residues
Current Biotechnology Applications Food ingredients and additives

Biotechnology is already playing a role in many products we use *No Risk Genetically modified foods
today. For example, enzymes developed through biotechnology
are used in the production of cheese and yogurt. Biotechnology * All foods can have certain associated risks. GM foods are as safe as or are
is used in the development of biofuels and medicines such as safer than their conventional counterparts.
insulin for diabetes and vaccines for hepatitis, meningitis, and Bruce M. Chassy, PhD, Professor Emeritus of Food Science, Professor
Emeritus Nutritional Sciences, University of Illinois at Urbana-Champaign
influenza. The first new treatment for multiple sclerosis in over
20 years was developed using biotechnology, as was the first
new therapy in 30 years for cystic fibrosis. Biotechnology can
help develop crops that are more resistant to insects, diseases,
and harsh weather. Biotechnology can also make food safer by Case Study: Citrus Greening
reducing naturally occurring toxins and allergens.6
Prominence of Biotechnology in Produce

Many consumers believe that the use of biotechnology to
genetically modify food is more prevalent in vegetables and
fruit than in any other food,2 when in fact the majority (>75%)
of GM crops are soybeans, canola, sugar beets, cotton and
field corn and are fed to animals or processed into sugar, high
Citrus greening, a disease that sours oranges and leaves
fructose corn syrup, vegetable oils, and protein extracts and can
them half green, reached the citrus groves of Florida in
be found as an ingredient in an estimated 70% of foods sold in
grocery stores today.7 2005 after ravaging other citrus crops world-wide. Florida
growers have chopped down or burned thousands of
Almost all produce items in the market today have been infected trees to help contain the spread of the disease,
developed through traditional cross-breeding; some virus- with no success. The use of biotechnology may be the
resistant squash and insect-resistant sweet corn have been only possible avenue to defeat the citrus disease.8 Trees
bred using biotechnology. Biotechnology was critical to saving altered with a spinach gene appear to be able to resist the
the Hawaiian papaya crop from a devastating papaya ringspot disease and are currently in test phase. With regulatory
virus, which threatened to wipe out the entire crop. Two new approval, this technology could be producing
products, a non-browning apple and potato, were approved by commercial fruit in 5 years.
FDA in 2015.

. . . it’s ironic that a technology that could help improve diet quality worldwide,
while being moreenvironmentally friendly, is insteadthe subject of so much
misinformation and misperception.
The use of biotechnology to protect plums and beans from proteins, antioxidant enzymes, and other signaling pathways
viruses, and to protect citrus groves from a bacterial disease to help cells withstand stress.11-14 Conversely, some plants
are currently under review. or plant components have higher levels of these naturally
occurring toxins, like some wild mushrooms, rhubarb leaves,
Naturally Occurring Plant Compounds holly berries, or foxglove (used to produce digitalis for
Plants produce a variety of toxic molecules as part of their treatment of some cardiac conditions),15 but there are no
defense against predators.9 In fact, 99.99% (by weight) regulations that keep these plants from being cross-bred
of the pesticides in the American diet are chemicals that and introduced into the current food supply using traditional
plants produce to defend themselves against insects and breeding techniques.
other predators.10 Paradoxically, some of the very molecules
that defend plants against predators are the same molecules Furthermore, toxic compounds can be produced by plants due
that, at subtoxic doses, are thought to make plants beneficial to insect damage, wet growing environments, poor post-harvest
to human health. Phytochemicals such as resveratrol (in storage conditions, or other stressors. For example, mycotoxins
grapes and wine), sulforaphanes (cruciferous vegetables) and are metabolites produced by plant fungi and can be found
organosulfur compounds (in garlic and onions) are thought to primarily in grains, tree nuts and groundnuts, but which can
protect cells against injury and disease not simply because also be passed through animals into products such as milk.16
they act as antioxidants, but by stimulating the production of Mycotoxins cause diseases as varied as neural tube defects,
liver and kidney toxicity, a variety of cancers, gangrene,
convulsions, and suppression of the immune system.16, 17 The
appropriate use of biotechnology can make crops resistant to
pests, viruses, bacteria, fungal diseases, and other plant and
Neural Tube Defects — Caused by environmental stressors, thereby reducing development of
a plant fungus? toxic compounds and providing a safer food supply.
When corn is attacked by Potential Biotechnology Applications

insects, a mold called Fusarium The potential of biotechnology is vast but underutilized, in
can grow at the site of insect part because of the extensive regulatory cost for approval as
damage and produce fumonisin, well as challenges in consumer acceptance.18,19 Biotechnology
a deadly mycotoxin. It is often could be useful for developing produce varietals that:
found in unprocessed corn • have different flavor profiles, perhaps sweeter or less bitter,
(or maize), like tortillas made
• are smaller for snacking and convenient packaging or larger
from raw corn. If consumed,
for easier processing,
it interferes with the cellular
update of folic acid which is • are salt or drought tolerant, require less sunlight or can
important in reducing the tolerate higher or lower temperatures,
©Thomas Lumpkin:CIMMYT
incidence of neural tube defects, • are disease or pest resistant for reduced use of pesticides,
including spina bifida, hydro- herbicides or fungicides, which in turn can improve soil
cephalus, and anencephaly. Children of women who eat quality and reduce pollution and conserve fossil fuels simply
unprocessed corn as a significant part of their diet have by reducing tractor trips across fields,
as much as a 6-fold higher rate of neural tube defects. • have improved yields or grow faster to allow for more food
Genetically improved corn is less often damaged by from less land, with less need to encroach on new land,
insects, greatly reducing the amount of fumonisin and its
• can be mechanically harvested, thereby reducing labor costs
harmful effects.20
and price.

Biotechnology as an Extension of Traditional
Plant Breeding
All crops are domesticated wild plants that have been
extensively genetically modified over hundreds of years. Every
variety is genetically different. For example, there are more
than 200 peach varietals alone, with thousands of genes that
vary in each of them.21
The use of biotechnology as an extension of breeding

technique is a more precise way to introduce new or enhanced
genetic traits into crops, where only one or two genes may be
changed. There is no scientific reason to believe that crops
derived using biotechnologies are any different than any other
crop in terms of safety or composition.
It is noteworthy that many foods we eat today have been

introduced as completely new foods to humans during the past
400 years of globalization, like avocados, beans, and papayas.
Many would not be approved for distribution if subjected Helpful websites
to the standards applied to GM crops today, like rhubarb or GMOAnswers.com
spinach (oxalic acid), and potato or tomatoes (glycoalkaloids).4
tinyurl.com/GMLinks
Indeed, these crops have been readily adopted without adverse
health effects. Foodinsight.org/foodbioguide.aspx
AcademicsReview.org
Ultimately, many years and millions of dollars are spent testing
PBH Webinar: Understanding Food Risks
the safety of these biotech crops as required by the USDA,
Found at PBHFoundation.org/pub_sec/webinars/
FDA, and EPA. Overall, a broad range of scientists, regulators,
health professionals, and health organizations agree that it is
safe to consume foods produced through biotechnology.22-27
References 15. Div of Agriculture & Natural Resources, Univ of CA. Univ of California Safe and Poisonous
Garden Plants. Oct 10, 2012. http://ucanr.edu/sites/poisonous_safe_plants/ (accessed Feb
1. Deloitte. “Deloitte 2010 Food Survey Genetically Modified Foods.” 2010.
10, 2014).
2. International Food Information Council. “Consumer Perceptions of Food Technology Survey.”
16. Council for Agricultural Science and Technology. “Mycotoxins: Risks in Plant, Animal and
2012.
Human Systems.” January 2003.
3. AP. March Against Monsanto Protesters Rally Against U.S. Seed Giant and GMO Products.
17. Wild CP and Gong YY. Mycotoxins and human disease: a largely ignored global health issue.
May 25, 2013.
Carcinogenesis 31 (2010): 71-82.
4. Chassy B. “Food safety risks and consumer health.” New Biotechnol 27 (2010): 534-544.
18. Bradford KJ, et al. Regulating Transgenic crops sensibly: lessons from plant breeding,
5. Chassy B, Parrott W. “GMOs: A Plateful of Promises.” Food Technol, January 2014: 32-39. biotechnology and genomics. Nat Biotechnol 23 (2005): 439-444.
6. NCBiotech.org. http://www.ncbiotech.org/biotech-basics/what-is-biotechnology (accessed 19. Miller JK, Bradford KJ. The regulatory bottleneck for biotech specialty crops. Nat Biotechnol,
January 6, 2014). Oct 2010.
7. IFIC. “Food biotechnology: a communicator’s guide to improving understanding, 3rd edition.” 20. Chassy B, Kershen D. Bt corn can reduce serious birth defects by limiting toxic mold.
2013. WesternFarmPress.com, November 6, 2004. (accessed February 28, 2014).
8. Harmon A. A Race to Save the Orange by Altering Its DNA. www.NYTimes.com, July 27, 21. Peach Variety Listing. August 29, 2011. http://www.rma.usda.gov/fields/ga_rso/2012/peachvl.
2013. pdf (accessed January 6, 2014).
9. Morandini P. Inactivation of Allergens and Toxins. New Biotechnology 27, no. 5 (November 22. WHO. http://www.who.int/foodsafety/publications/biotech/en/index.html (accessed Feb 9,
2010): 482-493. 2014).
10. Ames BN, et al. Dietary pesticides (99.99% all natural). P Natl Acad Sci USA 87 (1990):
23. FAO. http://www.fao.org/biotech/fao-%C2%AD%E2%80%90statement-%C2%AD%E2%80%9
7777-7781.
0on-%C2%AD%E2%80%90biotechnology/en/ (accessed Feb 9, 2014).
11. Mattson MP, Cheng A. Neurohormetic phytochemicals: low-dose toxins that induce adaptive
24. Society of Toxicology. http://www.toxicology.org/ai/gm/GM_Food.asp (accessed Feb 9, 2014).
neuronal stress responses. Trends Neuro Sci 29, no. 11 (2006): 632-639.
25. National Academy of Sciences. “Safety of Genetically Engineered Foods: Approaches to
12. Mattson MP. Dietary Factors, Hormesis and Health. Ageing Res Rev 7, no. 1 (2008): 43-48.
Assessing Unintended Health Effects,” 2004.
13. Son TG, Camandola S, Mattson MP. Hormetic Dietary Phytochemicals. Neuromol Med 10, no.
26. AMA. “Report of the Council on Science and Public Health: Labeling of Bioengineered
4 (2008): 236-246.
Foods”. House of Delegates, American Medical Association, 2012.
14. Calabrese V, Cornelius C, Dinkova-Kostova AT, et al. Review: Cellular stress responses,
27. FDA. http://www.fda.gov/Food/GuidanceRegulation/GuidanceDocumentsRegulatoryInformation/
hormetic phytochemicals and vitagenes in aging and longevity. Biochim Biophys Acta, 2012:
Biotechnology/default.htm (accessed January 5, 2014).
753-783.

Keeping Produce Safe
Food handling and microbiological contamination are serious
food safety concerns. About 1 in 6 (or 48 million) people get sick What caused the multi-state outbreak of Salmonella Saint-
each year from contaminated food, with 128,000 hospitaliza- paul in jalapeño and serrano peppers that sickened over
tions, and 3,000 deaths annually.1 Produce has been implicated 1,400 people in 2008 and how is the industry working to
in many food safety outbreaks over the past few years: from spin- prevent this from happening again?
ach in 2006, to jalapeño and serrano peppers (not tomatoes) in Although CDC and FDA in early June of 2008 pointed to to-
2008, to cantaloupe in 2011 and 2012. In 2013, CDC released matoes as the cause of the outbreak, no contaminated tomato
a new report using new methods to tease out mixed dishes, and was ever found. Instead, jalapeño and serrano peppers were
found produce implicated in nearly half of all illnesses between identified as the products responsible for the illnesses and that
1998 and 2008, most often due to Norovirus from sick food the contamination probably occurred from irrigation water on a
handlers.2 An earlier analysis using CDC’s Foodborne Disease farm in Mexico. Meanwhile more than 1,400 people became ill,
Outbreak database suggests that only a small portion of produce 2 died, and the tomato industry, wrongly implicated, lost more
food outbreaks, 2%, actually occurred on the farm.3 than $100 million. Traceback issues such as product commin-
gling, repacking, and lack of complete product documentation
There is a strong commitment by American farmers to ensure throughout the supply chain hindered traceback efforts.6 The
the safety of the foods they grow. Not only do their livelihoods produce industry has spent millions in produce traceability ef-
depend on it, but the first person to eat product from a farm is forts in recent years to maximize protection of public health and
usually the farmers themselves or a member of their family. Cer- to minimize the economic impact to the industry.
tainly food safety begins on the farm, but everyone who handles
produce should be extra careful to avoid cross contamination,
especially if the produce is to be eaten raw. Relative Rates of Illness by Food Category
Adjusted for Consumption, 2001-2010
Why do we hear about so many microbiological outbreaks
that include fresh produce? Fruit 1
It could be any of a variety of things, including improved diag-
nostic capacity in health department laboratories, more people Dairy 1
eating fresh produce, and a 24-hour news cycle that keeps it in Vegetables 2.3
the news. Pound for pound, produce and dairy are some of the
Pork 4
safest food groups.4
Beef 5.4
What caused the e.coli outbreak associated with fresh spin-
ach in 2006 in which three people died and more than 200 Eggs 6.3
became ill and how is the industry working to prevent this Poultry 6.8
from happening again?
Seafood 19.3
To this day there is no conclusive cause, but it’s thought to be a
result of wild pigs in and around spinach fields or irrigation wells 0 2 4 6 8 10 12 14 16 18 20
that could have been exposed to cattle and wildlife feces.5 The The number of illnesses relative to those caused by fruit and dairy.
The yearly average number of illnesses linked to fruit and dairy
industry responded in a variety of ways, including the creation of
outbreaks serves as the baseline.4
both a California and Arizona Leafy Greens Marketing Agreement
in 2007 that developed more definitive food safety standards for
References:
leafy greens, including metrics for water quality, run-off water,
1. CDC. Fast Facts about FoodNet Data, Quick Stats — Illness, people, and impact. Updated Nov.
fertilizers, adjacent land use, equipment sanitation, worker 5, 2013. <http://www.cdc.gov/foodnet/data/fast-facts.html> Accessed May 5, 2015.
2. Painter JA, Hoekstra RM, Ayers T et al. Attribution of foodborne illnesses, hospitalizations, and
hygiene, and more. Ninety-nine percent of all leafy greens grow- deaths to food commodities by using outbreak data, United States 1998-2008. Emerg Infect
ers in California and Arizona abide by these standards. These Dis {Internet}, March 2013.
3. Alliance for Food & Farming. “Analysis of Produce Related Foodborne Illness Outbreaks.”
same growers provide 90% of the nation’s leafy greens, which foodandfarming.info. January 2010.
includes lettuce (butter, iceberg, red leaf, green leaf, romaine 4. DeWaal JD, et al. “Outbreak Alert! 2001-2010. A review of foodborne illness in America.”
Center for Science in the Public Interest. March 22, 2013.
and baby leaf), spinach, cabbage (red, green, savoy), spring mix, 5. Raine G. San Benito County ranch source of tainted spinach. SFGate.com. May 23, 2007.
arugula, chard, escarole, endive, and kale. Also, a new research 6. Behravesh CB, Mody RK, Jungk J, et al. 2008 Outbreak of Salmonella Saintpaul Infections
Associated with Raw Produce. N Engl J Med 364;10, March 2011: 918-927.
foundation, Center for Produce Safety, started in 2007, contin-
ues to fund research to understand produce food safety.

What We Know About
Phytochemicals
Consumption of fruit and vegetables is an important part of More than 5,000 individual phytochemicals have been identi-
a healthy diet and is associated with reduced risk of chronic fied in fruit, vegetables, and grains, but a large number are still
diseases, including cardiovascular disease, stroke, and certain unidentified. Scientists group phytochemicals according to their
types of cancer. Fruit and vegetables contain a variety of chemical structure. This often means that phytochemicals in a
vitamins, minerals, fiber and phytochemicals. Phytochemicals group act in the human body in a similar way. The majority of
are compounds produced by plants that are believed to affect the phytochemicals found in fruit and vegetables appear to be
health, but are not traditional ‘essential’ nutrients. That is, in the sub groups of carotenoids, flavonoids and organosulfur
if not consumed, clinical deficiency symptoms do not occur. compounds, as shown below. Health professionals should reit-
They are, however, thought to be protective against disease, erate that while there is ample evidence about the influence of
likely working synergistically with other compounds, including fruit and vegetables on health and disease, it is not likely due
vitamins and minerals, in plants. to any single phytochemical, vitamin, or mineral.
PHYTOCHEMICALS
ORGANOSULFUR
TERPENES CHLOROPHYLLS POLYPHENOLS
COMPOUNDS
Glucosinolates
Isothiocyanates
CAROTENOIDS STEROIDS PHENOLIC ACIDS FLAVONOIDS COUMARINS TANNINS LIGNANS STIBENES Indoles
Allylic sulfur
compounds
α-Carotene PHYTOSTEROLS RESVERATROL

β-Carotene
β-Cryptoxanthin FLAVONOLS FLAVONES FLAVANOLS FLAVANONES ANTHOCYANIDINS ISOFLAVONES
Lutein
Zeaxanthin
Lycopene
Quercetin Apigenin Catechin Hesperitin Cyanidin
Kaempferol Luteolin Epicatechin Naringenin Pelargonidin
Myricetin Delphinidin
Galangin Peonidin
Fisetin Malvidin
Petunidin

CAROTENOIDS BIOLOGICAL ACTIVITY
There are more than 600 carotenoids identified in nature and Vitamin A activity
these compounds are the source of the yellow, orange, and red Antioxidant activity
colors of many plants (though the chlorophyll in some green Light filtering
plants hides these yellow-orange-red pigments). Carotenoids can
Intercellular communication
be broadly classified into two classes: carotenes (α-carotene,
Immune system function
α-carotene, and lycopene) and xanthophylls (β-cryptoxanthin,lu-
tein, and zeaxanthin.) These six carotenoids are the most studied
because of their abundance in the food supply. β-crypotoxanthin,
α-carotene, and α-carotene are provitamin A carotenoids that can
be converted by the body to Vitamin A. Lutein, lycopene, and
zeaxanthin do not have vitamin A activity. Chopping, pureeing,
and cooking carotenoid-containing vegetables in oil generally
increases the bioavailability of carotenoids. Lycopene gives
tomatoes, pink grapefruit, watermelon, and guava their red color.
α-carotene and α-carotene offer the yellow-orange pigments;
β-cryptoxanthin offers red/orange.
CHLOROPHYLL BIOLOGICAL ACTIVITY

Chlorophyll is used by plants to trap light needed for photosyn- May bind to and inhibit absorption of carcinogens
thesis and also gives plants their green color. It is fat soluble and
Antioxidant activity
insoluble in water, though little is known about its bioavailability
and metabolism. Chlorophylls are the most abundant pigments in
plants, with the richest sources being dark green leafy vegetables.
POLYPHENOLS BIOLOGICAL ACTIVITY

Flavonoids are the most abundant of the polyphenols. Several Direct antioxidant activity
subclasses include: anthocyanins, flavanols, flavanones, flavo- Metal chelation
nols, flavones, and isoflavones. It is estimated that flavonoids ac-
Help regulate cell growth, proliferation, and cell death
count for approximately two thirds of the polyphenols in our diet
(apoptosis)
and the bulk of the remaining are from phenolic acids. Many of
Stimulates detoxification enzyme activity
the biological effects of flavonoids appear to be related to their
ability to modulate cell-signaling pathways, rather than their Preserves normal cell-cycle regulation
antioxidant activity. Inhibits cancer cell proliferation and induces apoptosis of
cancer cells
Inhibits tumor invasion
Decreases inflammation
Decreases vascular cell adhesion
Increases arterial relaxation (vasodilation)
Decreases platelet aggregation
ORGANOSULFUR COMPOUNDS
Sulfur-containing compounds called glucosinolates are found in BIOLOGICAL ACTIVITY
cruciferous vegetables. Myrosinase, a class of enzymes that cata- Involved in metabolism and elimination of a variety of
lyzes the hydrolysis of glucosinolates, is separate from glucosino- chemicals (drugs, toxins, carcinogens)
lates in plant cells. When cruciferous vegetables are chopped or Preservation of normal cell-cycle regulation
chewed, myrosinase interacts with glucosinolates and releases Inhibits cancer cell proliferation
isothiocyanates.
Induces apoptosis in several cancer cell lines
MAIN SOURCE: Jane Higdon and Victoria Drake, An Evidence-based Approach to Phytochemicals and
Other Dietary Factors, 2nd edition (New York: Thieme Stuttgart, 2013) Anti-inflammatory activity
See also: Margot Skinner and Denise Hunter, Bioactives in Fruit: Health Benefits and Functional Foods
(UK: Wiley Blackwell, 2013) Antibacterial activity
Cesarettin Alasalvar and Fereidoon Shahidi, Dried Fruits: Phytochemicals and Health Effects (UK:
Wiley Blackwell, 2013)
Phytochemical Information Center, Produce for Better Health Foundation, http://www.pbhfoundation.
org/about/res/pic
Quick Reference to Foods Rich in Phytochemicals or Other Dietary Factors
VEGETABLES
Carotenoids (lutein and zeaxanthin),
DARK GREEN — e.g., Chard, leafy greens, lettuce, green pepper, spinach
chlorophyll, fiber
Carotenoids (α-carotene, β-carotene,

YELLOW & ORANGE — e.g., Carrots, pumpkin, squash, sweet potato
β-cryptoxanthin), fiber
CRUCIFEROUS — e.g., Arugula, bok choy, broccoli, Brussels sprouts, Carotenoids (lutein and zeaxanthin),
cabbage, Chinese cabbage, cauliflower, collard greens, chlorophyll, isothiocyanates, indoles,
horseradish, kale, kohlrabi, mustard, radish, rutabaga, lignans, fiber, phytosterols
turnips, wasabi, and watercress.
Flavonoids (isoflavones), fiber,
LEGUMES — e.g., Soy and dried beans, peas, lentils
phytosterols
Flavonoids (flavonols), fiber,
ALLIUM — e.g., Chives, leeks, garlic, onions, shallots
organosulfur compounds
FRUITS
Flavonoids (anthocyanins, flavanols,
BERRIES — e.g., Strawberries, raspberries, blueberries
flavonols), lignans, fiber, resveratrol
Flavonoids (anthocyanins, flavanols,
GRAPES — Red and purple grapes
flavonols), fiber, resveratrol
CITRUS — e.g., Grapefruits, oranges, lemons, limes Flavonoids (flavanones), fiber
RED — e.g., Apples, cherries, cranberries, pomegranates, tomatoes, Flavonoids (flavanols, flavonols), fiber,
watermelon Carotenoids (lycopene), fiber
NUTS AND SEEDS

NUTS — e.g., Almonds, pine nuts, walnuts Fiber, phytosterols, essential fatty acids
Fiber, phytosterols, resveratrol,

LEGUMES — e.g., Peanuts
essential fatty acids
Lignans, fiber, phytosterols,
SEEDS — e.g., Flaxseeds, sesame seeds
essential fatty acids
WHOLE GRAINS
WHOLE GRAINS — e.g., Brown rice, barley, oats, rye, whole wheat Lignans, fiber, phytosterols
SPICES
Turmeric Curcumin
Parsley Chlorophyll, flavonoids (flavones)

Garlic Organosulfur compounds
Chart adapted from: Jane Higdon and Victoria Drake, “Quick Reference to Foods Rich in Phytochemicals or Other Dietary Factors,” in An Evidence-based
Approach to Phytochemicals and Other Dietary Factors, 2nd edition, ed. Jane Higdon et al. (New York: Thieme Stuttgart, 2013), 270.

Fruit and Vegetable Seasonality
Eating seasonal fresh produce has often

been touted as one way to find the best pro-
duce at the best price. But ‘seasonal’ varies
depending on where you live and the length
of your growing season. One rule of thumb
is to know what temperature various fruit
and vegetables like. Once you know that,
then you’ll be able to determine if they were
grown locally or in other preferred tempera-
ture locations. Look at the classifications
below and then compare that to what you
know about the seasonal climate in growing
areas on the next few pages.
Vegetables Fruit
Cool Season Vegetables Cool Climate Fruit
Artichoke, Asparagus, Beet, Bok Choi, Broccoli, Brussels Colder locations are more appropriate for late blooming
Sprouts, Chive, Cabbage, Cardoon, Carrot, Cauliflower, species like apples, cherries, quince, and European plums.
Celeriac, Celery, Chard, Chicory, Chinese Cabbage, Cress, Strawberry, raspberry, blueberry, cranberry, and blackberry
Daikon, Dandelion, Endive, Escarole, Fava Bean (English perform better under cool climates.
Broadbean), Florence Fennel, Garlic, Horseradish, Kale,
Kohlrabi, Leek, Lettuce, Mustard, Onion, Pak Choi, Parsley, Warm Climate Fruit
Parsnips, Pea (English, Snow, Snap), Radicchio, Radish, In general, citrus requires a great deal of summer heat and
Rhubarb, Rutabaga, Salsify, Scallions, Shallot, Spinach, Swiss relatively frost free sites. Warmer growing locations are
Chard, Turnip, Watercress. good for early blooming species, such as almonds, apricots,
Japanese plums, pears, and peaches and tropical or sub-
Warm Season Vegetables tropical fruits, including: dates, figs, pomegranate, avocado,
Bean (Lima, Snap), Cantaloupe, Chayote, Corn, Cowpea guava, passion fruit, banana, carambola, chayote, guava,
(Southern Pea), Cucumber, Eggplant, Honeydew, Okra, Pepper custard apple.
(Bell, Hot), Pumpkin, Soybean (Edible), Squash, Sweet
Potato, Tomato, Watermelon.

Where are key produce items grown in the U.S.?
Apples 41
Major Apple Area 2

Minor Apple Area
2 13 1
Yellow numbers indicate the
11
percent each state contributed
6
1
to the total national acreage.
1
States not numbered 6 3
contributed less than 1%
to the national total. 2
· Major areas combined account for
75% of the total national acreage.
· Major and minor areas combined account
for 99% of the total national acreage.
· Major and minor areas and state acreage percentages
are derived from NASS 2007 Census of Agriculture data.
Note: Counties shaded in gray contain data that are not published by NASS, and hence were not used in
delineating the major and minor agricultural areas. Additional information on these agricultural data can be
World Agricultural Outlook Board
found at: http://www.agcensus.usda.gov/.
Joint Agricultural Weather Facility
Peaches
Major Peach Area

Minor Peach Area

States not numbered
to the national total.
· Major areas combined account for
· Major and minor areas combined account United States
for 99% of the total national acreage. Department of
Agriculture
· Major and minor areas and state acreage percentages This product
are derived from NASS 2007 Census of Agriculture data. was prepared
by the USDA
Major Peach Area
Note: Counties shaded in gray contain data that are not published by NASS, and hence were not used in Office of the
delineating the major and minor agricultural areas. Additional information on these agricultural data can be Minor Peach Area Chief Economist
found at: http://www.agcensus.usda.gov/. World Agricultural
Outlook Board

Citrus
Major Citrus Area

Minor Citrus Area

States not numbered
to the national total. 30
· Major areas combined account for 2
· Major and minor areas combined account
3
· Major and minor areas and state acreage percentages
65
delineating the major and minor agricultural areas. Additional information on these agricultural data can be World Agricultural Outlook Board
found at: http://www.agcensus.usda.gov/. Joint Agricultural Weather Facility
Vegetables
7
Major Vegetable Area 2 1
Minor Vegetable Area 5
3
8 6 3
4
percent each state contributed 1
to the total national acreage. 1
2 1
States not numbered
contributed less than 1% 25
to the national total.
3
· Major areas combined account for 3
3
· Major and minor areas combined account 3
· Major and minor areas and state acreage percentages 6
delineating the major and minor agricultural areas. Additional information on these agricultural data can be World Agricultural Outlook Board
found at: http://www.agcensus.usda.gov/. Joint Agricultural Weather Facility

Blueberries
(tame)
Yellow numbers
indicate the percent
each state contributed
to the total national
acreage. States not
numbered contributed
less than 1% to the
national total.
• Major areas combined account

United States
• Major and minor areas combined account Agriculture
for 99% of the total national acreage. This product

• Major and minor areas and state acreage percentages was prepared
by the USDA
Office of the
Major Blueberry Area Chief Economist
Note: Counties shaded in gray contain data that are not published by NASS, and hence were
not used in delineating the major and minor agricultural areas. Additional information on these Minor Blueberry Area World Agricultural
agricultural data can be found at: http://www.agcensus.usda.gov/. Outlook Board
Strawberries
(all)
Yellow numbers
indicate the percent
each state contributed
to the total national
acreage. States not
numbered contributed
less than 1% to the
national total.
• Major areas combined account

United States
• Major and minor areas combined account Agriculture
for 99% of the total national acreage. This product

• Major and minor areas and state acreage percentages was prepared
by the USDA
Office of the
Major Strawberry Area Chief Economist
Note: Counties shaded in gray contain data that are not published by NASS, and hence were
not used in delineating the major and minor agricultural areas. Additional information on these Minor Strawberry Area World Agricultural
agricultural data can be found at: http://www.agcensus.usda.gov/. Outlook Board

Integrated Pest Management: What is it?
Farmers, including fruit and vegetable growers, are some of
the best stewards of land. Not only do they want to protect it What is a pest?
because it is a valuable asset, but they also work the land or Pests are organisms that damage or interfere with
live on it. Agriculture is also a science, with expertise provided desirable plants in our fields and orchards, landscapes,
by the fields of agronomy, entomology, horticulture, ecology, or wild lands, or damage homes or other structures.
toxicology, plant pathology, soil science and other plant and Pests also include organisms that impact human or
agriculture sciences. Science has evolved greatly over the past animal health. Pests may transmit disease or may just
40 years, resulting in a better understanding of how to protect be a nuisance. A pest can be a plant (weed), vertebrate
natural resources and human health. This can be seen through (bird, rodent, or other mammal), invertebrate (insect,
the increased use of Integrated Pest Management (IPM) in ag- tick, mite, or snail), nematode (roundworms), patho-
riculture over time. IPM programs use information on the life gen (bacteria, virus, or fungus) that causes disease, or
cycles of pests to manage them with the least possible hazard other unwanted organisms that may harm water quality,
to people and the environment, while reducing costs. animal life, or other parts of the ecosystem.
SOURCE: “What is Integrated Pest Management (IPM)?” University of California
Agriculture & Natural Resources, accessed April 1, 2015, http://www.ipm.ucdavis.edu/
GENERAL/whatisipm.html
weeds, and other living organisms require control. Many organ-

isms are innocuous and some are even helpful, such as lady
bugs eating aphids or beneficial bacteria added to the soil of
crops vulnerable to root diseases.
If pest control is required, less risky pest controls are chosen

first, including mechanical control, such as removing diseased
plants, trapping or weeding, or the use of highly targeted
chemicals, such as pheromones to disrupt pest mating. If
further control is required, then additional pest controls would
be employed, such as targeted spraying of pesticides. Broad-
cast spraying of non-specific pesticides is a last resort, though
major improvements in science have led to the development of
Did you know… safer, less toxic pesticides, all of which must be approved by
Falcons are used as a strategy in some IPM programs to EPA prior to use.
help keep birds and rodents out of fields and orchards.
Bottom Line
Farmers (and fruit and vegetable growers) are some of our
best stewards of the land. Their work is supported by learnings
IPM is not a single pest control method, but a series of pest in entomology, ecology, plant pathology and other important
management evaluations, decisions, and controls and can best sciences. As science evolves, farmers are able to employ
be described as a continuum that includes biological, cultural, techniques that protect our natural resources and minimize
mechanical, and chemical controls. Most, if not all, fruit and the use of pesticides, all while delivering a healthy product to
vegetable growers are somewhere along this continuum. As a consumers.
first line of defense, IPM programs manage crops to prevent
Sources:
pests from becoming a threat. This may mean rotating be- “Integrated Pest Management (IPM) Principles,” EPA, accessed April 1, 2015, http://www.epa.gov/
tween different crops, selecting pest-resistant varieties, pesticides/factsheets/ipm.htm
selecting varieties best suited for local growing conditions, “Food and Pesticides,” EPA, accessed April 1, 2015, http://www2.epa.gov/safepestcontrol/
food-and-pesticides
and planting pest-free rootstock. In addition, not all insects,

The Cost of Healthy Eating
Are you ever asked why produce is so expensive? The ques- pared meals from the store and adding fruit and vegetable side
tion should really be, “how can produce be so inexpensive?” dishes is more economical and more nutritious than eating
Many fruits and vegetables must be hand harvested to prevent out.5 Additionally, restaurants account for nearly half (47%) of
bruising, which is very labor intensive. They must then be the food dollar, but only 12% of total food consumed. Of the
packaged, transported, stored, and handled in ways to prevent food dollars spent at restaurants, fast food accounts for 79% of
bruising, while maintaining proper temperature for best flavor. all restaurant occasions.4
All things considered, produce is very inexpensive.
Furthermore, analysis by the USDA Economic Research

= =
Service (ERS) and others indicate that the total recommend-
ed cups of fruits and vegetables each day can be purchased
At Home At a Restaurant
for $2.50, or 50 cents per cup.1 In fact, when measured
on the basis of edible weight or average portion size, grains,
vegetables, fruit, and dairy foods are less expensive than most Bottom Line
protein foods and foods high in saturated fat, added sugars, Price sensitive consumers need to eat more meals at home
and/or sodium.2 Only when measured on price per calorie were and include a variety of fruits and vegetables into their meal
healthy foods higher priced, not surprising since healthy foods plans: canned, frozen, dried, fresh, or 100% juice.
are lower in calories.3 The key is to include frozen, canned,
dried and 100% juice – in addition to fresh – to meet daily References:
1. Stewart H, et al. Can low-income Americans afford to satisfy MyPyramid fruit and vegetable guidelines? J Nutr
fruit and vegetable consumption goals. Educ Behav. 2011; 43:173-179.
2. Carlson A, Frazao E. Are healthy foods really more expensive? It depends on how you measure the price. EIB-96,
USDA, ERS, May 2012.
3. Rao M, et al. Do healthier foods and diet patterns cost more than less healthy options? A systematic review and
Finally, considering the average cost of a meal purchased at meta-analysis. BMJ Open 2013;3:e004277 doi:10.1136/bmjopen-2013-004277.
4. PBH, State of the Plate, 2015 Study on American’s Consumption of Fruits & Vegetables, http://pbhfoundation.org/
a restaurant ($6.96) is three times higher than one made about/res/pbh_res/
5. Papanikolaou Y, et al. Consumption of Frozen Meals as Compared to Quick Service Restaurant Meals is Associated
in-home ($2.24),4 it is important to encourage price sensitive with Better Nutrient Intakes in Adult Participants of The National Health and Nutrition Examination Survey (2003-
2010) The FASEB Journal. 2014; 28(1) Supplement LB383.
consumers to eat more meals at home. Selecting frozen, pre-
The Impact of Diet on the Environment

We are meat eaters. An analysis of the Food and Agricultural Another part of the conversation about impact of diet on the
Organization of the United Nations (FAO) Food Balance Sheet environment is the distance food travels as a measure of its
data shows that there has been an increase in aggregate meat impact on the environment, or ‘food miles.’ This concept
consumption by almost 60% globally between 1990 and only includes distance food travels and does not consider
2009, driven in part by a growing world population.1 Per capita total energy use in the production of the product. Growing a
consumption has also increased by almost 25%, with upward product in its ideal location with the best production tech-
trends in white meats and downward trends in red meat. niques generally produces the best product with fewer overall
energy inputs. Furthermore, fruit and vegetables harvested
Meat production involves growing grain to feed animals, and processed means that waste — such as peels, cores, and
whereas plant foods for human consumption can be produced other inedible plant matter — is removed during processing,
on far less land. This more efficient production of food pro- re-used as feed or compost, and thus not transported through
duces less greenhouse gas emissions, which leaves a smaller the distribution system.
environmental footprint.2 In a recent study on diet and its
impact on the environment and health outcomes, researchers Bottom Line
compared meat-based diets to plant-based diets to understand Research has consistently shown that in an addition to climate
how they differ.3 They found: benefits, plant-based diets have positive impacts on health and
Overall, greenhouse gas emissions were 29% lower for vegetar- life expectancy, regardless of how far that food has traveled.
ians and 22% for semi-vegetarians compared to meat eaters.
References:
The mortality rate for meat eaters was 20% higher than that 1. Henchion M, et al. Meat consumption: Trends and quality matters. Meat Science. 2014; 98:173-179
2. Scientific Report of the 2015 Dietary Guidelines Advisory Committee, accessed April 1, 2015, http://www.health.
for vegetarians and semi-vegetarians. gov/dietaryguidelines/2015-scientific-report/PDFs/10-Part-D-Chapter-5.pdf
3. Soret S, et al. Climate change mitigation and health effects of varied dietary patterns in real-life settings through-
out North America. Am J Clin Nutr. 2014; 100(1): 490-495.

Section 2:
Dispelling Common Concerns/Myths About Fruits & Vegetables
What form of fruit or vegetables is best? Does drinking 100% juice

Buying a combination of fresh, canned, frozen, dried, and cause weight gain?
100% juice minimizes waste, saves money, and assures that The weight of the evidence shows that moderate consumption
there is always a variety of fruit and vegetables available. Exclu- of 100% fruit juice is not associated with overweight or obesity
sively recommending one form of fruit or vegetable over another in healthy adults and children.
ignores the benefits of each form and limits consumer choices.
Each form is full of important nutrients and phytochemicals. Bottom line A limit of 4-6 ounces of 100% juice for chil-
dren ages 1-6 and up to 12 ounces for adults and children 7
Bottom line Consume enough fruit and veggies each day, years and older can help meet daily fruit and vegetable recom-
in whatever form fits your preference and lifestyle! mendations.
Does processing destroy nutrients? Do juice drinkers not eat fruit?

Fresh, frozen, dried, and canned fruit and vegetables contain More than 70% of Americans are not meeting daily recommen-
similar amounts of fiber and minerals; cooking or drying fruit or dations for fruit and an even higher number don’t eat enough
vegetables does not destroy fiber or minerals. Most fat-soluble vegetables. Several studies show 100% fruit juice drinkers
nutrients, including carotenoids, vitamin A, and vitamin E, are have higher intakes of whole fruit compared to non-fruit juice
actually higher in packaged fruit and vegetables. This is true, drinkers, suggesting that fruit juice is complementary and not
in part, because the mild heat treatment in prepared products competitive with fruit. Those Americans who do consume fruit
allows for greater bioavailability of lipid-soluble nutrients. Pack- generally follow a pattern of two parts whole fruit to one part
aged fruit and vegetables may also contain greater nutritional juice.
value because some processing cultivars are more nutritious
than fresh cultivars, as is the case with tomatoes. While whole fruit can be a better source of fiber, 100% juice de-
livers the same important vitamins, minerals and plant nutrients,
Conversely, heat used during the canning or freezing process such as polyphenols. In fact, in some cases, drinking 100%
— or the cooking of raw vegetables — can reduce water-soluble fruit juice may actually give you more healthy polyphenols than
nutrients, including vitamin C and the B-vitamins. Commercial eating the fruit. For example, making 100% grape juice involves
preservation methods today, however, optimize conditions to crushing whole Concord grapes — including the seeds and dark
minimize time and temperature exposures, thus minimizing purple skin — to release polyphenols that might not otherwise
these nutrient losses. In fact, fruit and vegetables that are to have been consumed. Juice also offers an opportunity to mix
be canned or frozen are packed within hours of harvest, so their vegetables with fruit to enhance vegetable palatability.
peak nutritional value is preserved.
Bottom line Overall, up to 12 ounces of 100% juice each
Bottom line Eating a variety of fruit and veggies, wheth- day is an easy, convenient and cost-effective way for helping
er raw or cooked, will assure that you get all of the nutrients adults and children 7 years and older meet the suggested daily
from these foods. servings of fruits and vegetables.

FRESH, FROZEN, CANNED, DRIED, AND 100% JUICE
Does dried fruit cause cavities? What about sugar in canned fruit?
Some people may not eat dried fruit because of their sticky con- All fruit contains naturally occurring sugar. Canned fruit
sistency, but a recent article published in Journal of Food Science contributes less than two percent of the added sugar in most
explored the topic of raisins specifically and oral health because American diets. Top sources of added sugar in the diet come
little research has been done since the 1950s.1 The state of your from soda, energy drinks and sports drinks, grain-based des-
oral health is influenced by many factors. Before a cavity forms, serts, fruit drinks, dairy desserts, candy, ready-to-eat cereals,
there are three conditions that are thought to contribute to the sugars and honey, tea, and yeast breads.
formation of dental caries, or cavities.
To avoid the added sugar found in some canned fruits, consum-
1. Low oral pH: Low oral pH means an acidic oral environment.
ers can drain and rinse the fruit to reduce sugar content, or
Cavities happen when acid-producing bacteria settle into
select fruit packed in water or 100% juice. But remember, any
the tooth and dissolve the enamel, or protective covering of
canned fruit is better than no fruit at all!
the tooth, which leaves a hole in the tooth’s surface. Certain
carbohydrates (especially sucrose – also known as table
100%Sources ofdo
fruit juices Added Sugars
not contain in the
added Diets
of the
sugar.
sugar) increase acid production by bacteria in the mouth.
U.S. Population Ages 2 Years and Older
The carbohydrate in raisins is mostly in the form of glucose
and fructose which is thought to not be used as readily by
Sugars & Tea Yeast Breads Soda, energy
the bacteria. honey 3.5% 2.1% drinks, sports
3.5% drinks 35.7%
Ready-to-eat
2. Adherence of food to teeth: Again, there are different factors cereal 3.8%
that determine the adherence of a food to teeth, including
adhesiveness, chewiness, thickness, and moisture content. Candy
6.1%
Foods that are very thick, chewy, and sticky latch onto teeth
and may lead to cavities. However, there is little correlation
Dairy
between the perceived stickiness of a food and whether the desserts
food actually sticks to your teeth. Raisins, like other fruits 6.5%
and vegetables, are rapidly cleared from the mouth, and
actually help clear out other foods that do cause cavities.
Fruit drinks
3. Biofilm bacterial behavior: Cavities can be the result of 10.5%
bacterial imbalance. Your biofilm, or the thin, slimy film of
bacteria that adheres to the surface of your teeth, influenc-
es whether or not you will develop cavities. Your biofilm is
the result of your own biological makeup. As you grow, what Grain-based
you eat influences the biofilm, which can be either positive desserts 10.5% All other food
categories
or negative. When you eat foods that cause bacteria in the 15.4%
mouth to produce acids, you increase the risk of developing
Data are drawn from analyses of usual dietary intake conducted by the
cavities. Raisins contain several compounds that positively National Cancer Institute. Foods and beverages consumed were divided into
impact the biofilm and benefit overall oral health. 97 categories and ranked according to sugar contribution to the diet. “All other
food categories” represents food categories that contribute less than 2% of total
added sugar intake. NHANES 2005-2006, Risk Factor Monitoring and Methods,
Bottom Line Fruits and vegetables improve overall oral Cancer Control and Population Sciences.
health by promoting strong teeth and gums. Remember to make

half your plate fruits and vegetables every time you eat. Raisins
and other dried fruit add variety to your daily fruit consumption. Pucker Up!
They provide similar nutrition as their fresh counterparts, simply Some fruits and vegetables are naturally tart, such as cran-
in a more concentrated way. berries, rhubarb, sour cherries, lemons, or limes. These items
provide excellent nutrition, but in order for consumers to find
Reference: Wong A, et al. Raisins and oral health. J Food Sc. 2013; 78(51), 26-29.
doi: 10.1111/1750-3841.12152 them edible, they may need added sweeteners.

Is bisphenol A (BPA) safe? How much juice can be part of

The quick answer is that nothing is as safe and effective as BPA
a healthy diet?
in forming the protective lining in cans, which protects food Consuming 100% juice is nutritious and is a convenient and
quality, flavor and nutrition. tasty part of a healthy diet! However, getting your entire daily
recommended amount of fruit and veggies by drinking juice
After years of intensive study, BPA has been shown to be safe, isn’t a good idea, since it’s easier to drink calories than eat
proven and reliable. Newer studies have also found that the them. The American Academy of Pediatrics recently recom-
amount of BPA that enters our bodies is extremely small, and mended avoiding juice under the age of 1, a limit of 4-6 ounces
that our bodies rapidly process and eliminate it. In fact, a of 100% juice per day for children ages 1-6 years old, and up
person would have to eat more than 500 pounds of canned food to 12 ounces per day for those who are 7 years of age or older.
and beverages a day for a lifetime to exceed the approved safe For maximum nutrition and no added empty calories, be sure
level of BPA set by the Food and Drug Administration (FDA). that what you are drinking is 100% juice, not “juice drinks.”
100% juice does not contain added sugar.
Bottom line Leading U.S. and international food safety
agencies have evaluated the extensive body of science and Bottom line Consume most of your fruit and veggies as
continue to affirm its safety in food packaging. food, but up to 12 ounces of 100% juice every day can help
meet the overall goal of ‘half your plate’ as fruit and veggies.
Sources of Sodium in the Diets of the U.S.

What about the sodium in Population Ages 2 Years and Older
canned vegetables?
Salad dressing
2.4% Ready-to-eat
Certainly most Americans need to lower their sodium intake. Burgers 2.4%
cereals 2.0% All other food
Canned vegetables, however, contribute less than one percent of categories 31.9%
Eggs & egg dishes 2.6%
the sodium intake in the American diet. (Top sources of sodium Rice & rice dishes
in the diet come from breads and rolls, cold cuts and cured 2.6%
meats, pizza, chicken dishes, soups, condiments, cheese, pasta Beef & beef
dishes 3.3%
dishes, meat dishes, and snacks.)
Soups 3.3%
Grain-based
The Nutrition Facts panel on canned vegetables must list all of
desserts 3.4%
the sodium in the can, despite the fact that much of the sodium Regular
is in the water surrounding the vegetables and isn’t consumed. cheese 3.5%
Draining and rinsing canned beans reduces sodium by as much Sausage, franks,
bacon, ribs 4.1%
as 40% and draining and rinsing canned green beans, peas, and
corn can reduce sodium 9%-23%. Additionally, when purchas- Tortillas, burritos,
tacos 4.1%*
ing canned vegetables, consumers can look for labels that say
‘reduced sodium,’ ‘low sodium,’ or ‘no salt added.’ Condiments
4.4%
Data are drawn Cold cuts 4.5%
Bottom line Canned vegetables can be a part of a nutritious from analyses of usual
dietary intake conducted
Pasta & pasta
dishes 5.1%
diet and are a great way to help meet the daily goal of filling half by the National Cancer Institute. Yeast Breads
Foods and beverages consumed were Pizza 6.3% Chicken & 7.3%
your plate with fruit and veggies. divided into 97 categories and ranked chicken dishes
according to sodium contribution to the diet. “All other 6.8%
food categories” represents food categories that each contributes
less than 2% of the total intake of sodium from foods.
*Also includes nachos, quesadillas, and other Mexican dishes.

Can I meet my nutrient needs by eating CHILDREN ADULTS

canned fruits and veggies?
Ate 22% more total vegetables Ate 17% more total vegetables
A recent study explored the impact of canned fruits and canned
veggies on diet quality in children and adults from 2001-2010. Ate 14% more total fruit Ate 19% more total fruit
Researchers wanted to determine if those who consumed canned
produce had higher quality diets than those who do not. In total, Had a diet lower in overall Had overall better diet quality,
dietary fat including lower dietary fat.
17,344 children (ages 2-18 years) and 24,807 adults ages 19
and older participated. Based on dietary intake, a score was used Consumed 3.7% more protein; Consumed 7% more dietary fiber
to measure overall diet quality per 1,000 calories. 7.7% more fiber; 5.8% more and 5% more potassium
potassium; 5% more calcium;
According to the research, those who ate canned fruits and and 11.3% more vitamin A
vegetables had greater overall fruit and vegetable consumption,
better diet quality, and increased nutrient intake compared to Had the same sodium and Had similar sodium and
added sugar intakes added sugar intakes
children and adults who did not eat canned fruits and vegetables.
Bottom line Canned fruit and vegetable consumption is Had comparable body weight Had comparable body weight and
and body mass indexes body mass indexes
associated with better overall diet quality in both children and
adults, as well as increased consumption of all forms of fruits and REFERENCE: Freedman, MR, Fulgoni VL. Canned vegetable and fruit consumption
vegetables. Eating canned fruits and vegetables is an affordable is associated with changes in nutrient intake and higher diet quality in children and
adults: National Health and Nutrition Examination Survey 2001-2010. J Acad Nutr
and easy way to include more fruits and veggies in your diet! Diet. 2015; S2212-2672(15)01587-7. doi: 10.1016/j.jand.2015.10.013.
PRODUCE SAFETY & BIOTECHNOLOGY
So the US has strict standards for use

of pesticides, but what about the safety
of imported foods?
Food imported into the U.S. is subject to a variety of Federal
laws, administered by a number of different Federal agencies. A
food safety program of the United Nations and the World Health
Organization, known as Codex, plays a key role. Codex develops
international food safety and quality standards, including Max-
imum Residue Limits (MRLs) for pesticides. EPA participates
actively in Codex and contributes technical expertise to the de- which monitors pesticide residues on agricultural commodities in
velopment of these international standards and related policies. the U.S. food supply, includes sampling and analysis of imported
A database of MRLs, or tolerances, for U.S. specialty crops is fruits and vegetables.
maintained by the US Department of Agriculture. This database
can be searched by crop or pesticide, for the United States or For more information, visit safefruitsandveggies.com
for 70 foreign countries. The U.S. Food and Drug Administration
(FDA) samples imported and domestic foods to ensure that pes- Bottom Line USDA’s Pesticide Data Program consistently
ticide residues are within established tolerances or are covered shows that any residues found on either imported or domestically-
by exemptions. In addition, the USDA’s Pesticide Data Program, grown fruits and vegetables pose no safety concern.

Are produce items genetically

Is my produce safe?
modified (GM or GMO)?
Consumers believe that the use of biotechnology to genetically
modify food is prevalent in vegetables and fruit more than any other
food, when in fact the majority (>75%) of GM crops are soybeans,
canola, sugar beets, cotton and field corn and are fed to animals
or are processed into sugar, high fructose corn syrup, vegetable
oils, and protein extracts and can be found as an ingredient in an
estimated 70% of foods sold in grocery stores today. Almost all
produce items in the market today have been developed through
We see a lot of information about food recalls and sometimes,
traditional cross-breeding, not GM. Some virus-resistant squash and
tragically, about foods that make people sick. Recalls will
insect-resistant sweet corn have been bred using biotechnology. Bio-
continue as we have better testing and better tracking, and
technology was critical to saving the Hawaiian papaya crop from a
the government and industry are committed to making sure
devastating papaya ringspot virus, which threatened to wipe out the
consumers know about these incidents and are continuously
entire crop. Two new products, a non-browning apple and potato,
striving to keep your food safe. It is rare that fruit and vegeta-
were approved by FDA in 2015.
bles make people sick, but when news of a food-borne illness
outbreak is released it is important to pay attention to the re-
Bottom Line Traditionally bred products or those developed
ports. In fact, pound for pound, fruit and vegetables are among
using biotechnology both represent good choices for consumers.
the safest foods to eat and more microbiological contamination
occurs during meal preparation than at the farm.
It is important to follow these rules when handling produce: Are genetically modified foods
1. Check produce before you buy. Choose fruit and
vegetables that are not damaged or bruised. And be sure safe for me to eat?
that any fresh-cut item (salad mixes, baby carrots, etc.) Genetically modified (GM) foods have a 30-year, spotless record of
are refrigerated at the store and at home. safety. People have been selectively breeding plants and animals,
2. Wash your hands before and after handling fresh produce. thereby changing their genetic profile, for thousands of years with
3. Clean utensils and surfaces (don’t forget the fridge shelf!) no adverse health effects. Genetically modified crops are also more
with hot water and soap. strictly regulated than any other crop in agricultural history, and
4. Rinse all fruit and vegetables under running water (it doesn’t in 30 years of extensive research, no GM food safety issues have
have to be hot) before using. This goes for items you’re going ever been substantiated. In fact, far bigger is the risk of obesity in
to peel as well as those where you eat the peel. For hardy developed nations from not eating a balanced diet. In developing
items like potatoes, scrub them with a vegetable brush. countries, under-nutrition is of grave concern and biotechnology can
5. Do not wash fruit and vegetables with detergent or bleach. actually be helpful at improving nutrition. It’s ironic that a technolo-
Fruit and vegetables absorb what you put on them (that’s gy that could help improve diet quality worldwide, while being more
what makes them great for marinating!), so just rinse under environmentally friendly, is instead the subject of so much misinfor-
running water. mation and misperception.
6. Keep fruit and vegetables separate from chemicals and raw
Ultimately, many years and millions of dollars are spent testing the
meats, poultry, and seafood in your cart, in your grocery
safety of GM crops as required by the USDA, FDA, and EPA. Over-
bags, and in your fridge. Use a different cutting board or be
all, FDA and major scientific and health organizations such as the
sure you wash the cutting board well after using it for meats
American Medical Association, National Academy of Sciences and
and before using it for produce.
World Health Organization have found GMs are safe for humans and
7. Refrigerate any cut produce within two hours.
positive for the environment. More than 2,000 studies show a clear
Pay attention to recall reports you hear, but get the facts and consensus among leading scientific organizations across the world
don’t let them scare you away from the delicious and nutritious that GM ingredients are safe.
fruit and vegetables that we all enjoy.

What about the effects of pesticides? Are organically grown fruit and
Leading toxicologists agree—the mere “presence” of pesticide
residue on fruit and vegetables does not mean that the food
vegetables more nutritious than
is harmful in any way. The Environmental Protection Agency’s conventional produce?
current process for evaluating the potential risks of pesticides on Organic fruit and vegetables have not been shown to be more
food is rigorous and health-protective. Their testing requirements
nutritious than traditionally harvested fruit and vegetables. An
for pesticides used on food are more extensive than for chem-
analysis of 46 studies published in 2009 by the American Jour-
icals in any other use category, and include testing targeted
nal of Clinical Nutrition concluded that “there is no evidence of
specifically to assess the potential risks to fetuses, infants, and
a significant difference in nutritional quality between organically
children. The Annual Pesticide Data Program confirms that
and conventionally produced foodstuffs.” The authors reported
pesticide residues in food do not pose a safety concern. Any
that a small number of differences in nutrient content existed
residues found in fruit and vegetables are at levels that do not
between organically and conventionally produced foods, but
pose risk to consumers’ health. Health experts and scientists say
produce, grown either conventionally or organically, is safe for were unlikely to be of public health relevance.
everyone to eat. Bottom line Eat more fruit and vegetables for better
Bottom Line Not only are fruit and vegetables safe and nu- health, regardless of whether they were farmed organically or
tritious, Americans should be consuming more of these healthy conventionally.
foods, not less, if they hope to remain healthy and reduce the
risk of certain diseases. Consumers need assurance that our na-
tion’s food supply continues to be among the safest in the world.
Does biotechnology introduce
food allergens?
How do I know if a product contains No. For those with food allergies, the use of biotechnology itself
genetically modified ingredients? will not increase the potential for food allergens and can, in
fact, help reduce allergens by breeding allergens out of a food.
Some interest groups are calling for mandatory labeling of ge-
FDA requires labeling of any food if a protein from one or more
netically modified foods to allow for choice. However, this would
of the major food allergens (milk, eggs, wheat, fish, shellfish,
be very expensive since currently 70% of foods in the market
tree nuts, soy or peanuts) is present, whether produced through
already contain genetically modified ingredients. It could also
biotechnology or not.
be misleading, since mandatory labels have traditionally been
associated with safety risks. If consumers want non-GM foods,
a choice has already been provided; simply look for products
labeled as ‘certified organic’ since these must be GM free.
Why all the opposition against
genetically modified foods?
Are organics free of pesticides? Biotechnology is a complicated subject, and not well understood
There is a common misconception that organic produce is by most people. Things people don’t understand, or have diffi-
pesticide or chemical free. That is not automatically the case. culty applying in their own lives, can be frightening. To add to
By definition, the term “organic” means that pesticides, if the confusion, GM has been in the news because of legislation
used, come from natural resources, not synthetic products. introduced in more than 20 states that would require mandatory
Just because something is natural doesn’t mean it’s not dan- labels on foods that contain even trace amounts of GM crops.
gerous. What makes organic farming different is not the use of Labeling a food as GM adds an implication that something must
pesticides but the origin of the pesticides used. So, unless the be wrong with it, when scientists world-wide believe that GM
is not only safe, but critical to providing food for an expanding
source of the produce is known, there is no guarantee that it
global population. Efforts are currently underway to pass a Fed-
was grown without pesticides.
eral GM (GMO) labeling bill to prevent a patchwork of state and
Bottom Line Organic and conventionally grown produce local laws that would make inter-state commerce difficult.
both represent good choices for consumers.

PHYTOCHEMICALS & PRODUCE WAX
How do phytochemicals work in Does the color of a fruit or vegetable

the body? indicate what phytochemicals it contains?
We still have much to learn about the bioavailability of phyto- Color is a good, but not exclusive, indicator of phytochemical
chemicals in our bodies, but scientists have identified several content. Many, but not all, phytochemicals are pigments that
ways that phytochemicals work. Many phytochemicals are give plants color. Some phytochemicals are colorless, and some
strong antioxidants that help moderate the damage to cells are responsible for taste. Sometimes one color may mask
resulting from oxidation, which is a normal process the body another color. Products in a color group will have varying
uses to produce energy. Phytochemicals are also involved in amounts of the same phytochemical.
many of the metabolic pathways that regulate the body’s func-
tions. Some seem to work by preventing bacteria from sticking
to places they should not be or preventing blood cells from What part of a fruit or vegetable
sticking together and flowing freely. Also, some phytochemi-
contains the phytochemicals?
cals reduce inflammation that occurs in the walls of arteries.
Phytochemicals may also enhance the body’s ability to detoxify Phytochemicals are found in all edible portions of a fruit or
chemicals, slow or stop the growth of cancer cells and even kill vegetable, although they are frequently concentrated in the
cancer cells. skin, so eating them with their peels on is a plus.
Bottom line Most people tend to eat the same fruit and
vegetables. Each fruit or vegetable has a unique mixture of What affects the amount of
nutrients and phytochemicals. Eating across and within each
color group every day is a great way to get the health benefits
phytochemicals in foods?
fruit and vegetables can provide. Both genes and the environment affect the amount of phyto-
chemicals in foods. Some varieties have higher amounts of
phytochemicals than others. Other factors in the environment,
like soil, altitude, climate, temperature, plant maturity, the
presence of predators, and processing and preparation methods
can all influence phytochemical content.
Are phytochemicals stored in the body?

How many phytochemicals Carotenoids are fat-soluble compounds, like vitamins A, D, E,
are enough? and K, and they can be stored in body fat the same way. Also
like vitamins, one is much less likely to accumulate toxic levels
Beginning in 2005, the amount of fruit and vegetables recom- from whole foods than from concentrated supplements.
mended in the Dietary Guidelines for Americans is higher for
Flavonoids are more water-soluble, like B-vitamins and vitamin C.
every age and gender than in early editions. The newer guide-
They get washed out of the body and are rarely stored, so food
lines suggest about half of your plate or half of what you eat
sources of flavonoids may have to be eaten more often than
each day should be fruit and vegetables. Currently, there are
foods containing fat-soluble carotenoids to get their benefits.
no national recommendations for the amounts of phytochemi-
cals needed to prevent disease. The Institute of Medicine has
updated guidelines (Dietary Reference Intakes) on traditional
nutrients, but more research is needed before decisions can be
What is the dusty-looking stuff on
made on effective amounts for phytochemicals. blueberries and grapes?
Bottom Line By eating a variety of fruit and vegetables of The “dusty” look that you see on grapes and blueberries is the
all colors, you will get a good mix of vitamins, minerals, and fruit’s natural preservative called “bloom.” Waiting to wash
phytochemicals in your diet. off the natural bloom until right before you eat the fruit will
preserve them the longest.

PHYTOCHEMICALS & PRODUCE WAX
Do phytochemicals work with Are there food allergens in produce wax?

traditional nutrients to promote health? Since there are plenty of allergen-free, suitable equivalent
waxes, the chances of having a wax on produce that contains
There are still many unanswered questions in this area, but
an allergen is very, very slim. As of January 1, 2006, unless a
studies show the greatest health benefits seem to come from
supplier wants to be in violation of FDA and risk heavy fines or
eating fruit and vegetables as opposed to taking the isolated nu-
production shutdown, they are required to label a product if it
trients. It appears that the nutrients, and some phytochemicals
has one of the eight most common allergenic foods: milk, eggs,
from food, might work together to produce a greater effect than
fish, crustacean shellfish, tree nuts, peanuts, wheat, soybeans.
they may have produced in isolation.
Do fresh fruits and vegetables have Should I use the produce wash products
more phytochemicals than canned, sold in the produce department?
FDA recommends just washing produce under running water.
frozen, or dried? Soap and other ‘sprays’ to clean produce are not necessary.
Not necessarily. For example, the carotenoids in vegetables and Always wash the outside of the produce item even if you aren’t
fruit can be absorbed by the body more efficiently once cooked. going to eat the rind or skin because cutting into produce with
The process of removing water during dehydration can also help a knife can transmit dirt on the surface to the inside. Scrub
concentrate phytochemicals in dried fruit and vegetables. heartier items like potatoes and cantaloupe.
Bottom Line FDA recommends just washing produce

Why are wax coatings used on under running water.
fruit and vegetables?

Many fruit and vegetables make their own natural waxy coating.
After harvest, fresh produce may be washed to clean off dirt and
soil, but such washing also removes the natural wax. Therefore,
waxes are applied to some produce to replace the natural waxes
that are lost. This helps retain moisture to maintain quality, helps
inhibit mold growth, protects produce from bruising, and prevents
other physical damage and disease. Each piece of waxed produce
has only a drop or two of wax, and is similar to the wax that you
might find in chocolate. These waxes have been approved by FDA
and have been used on a variety of foods for decades. Whether
natural or applied, wax may whiten on the surface of fruit or veg-
etables if they have been subjected to excessive heat or excessive
moisture. This whitening or chalky appearance is similar to that Did you know?
of a candy bar when you place it in the freezer. Even if this whit- Most produce is hand-harvested, including apples, apricots,
ening occurs, the produce is safe to eat. avocados, bananas, berries, cherries, dates, figs, all citrus,
grapes, mangos, all melons, pears, pineapples, rhubarb,
artichokes, asparagus, broccoli, Brussels sprouts, cabbage,
Can you remove the wax from produce? cauliflower, celery, corn on the cob, cucumbers, all greens,
While wax on produce is safe, the best way to remove the wax mushrooms, peppers, fresh tomatoes, and squash.
from produce is to peel it. Peeling produce, however, removes
Only a few are mechanically harvested, including: dried beans,
some of the nutrients, fiber, and phytochemicals. FDA simply
beets, carrots, cranberries (via bogs), onions, potatoes, and
recommends washing produce under running tap water. radishes. Tomatoes, peas, green beans, and corn are mechani-
cally harvested for canning or freezing.

OTHER QUESTIONS
Do fruit, vegetables, and beans Do I need to take dietary supplements?
cause gas? If enough fruit and vegetables are included in your diet, chanc-
Gas, or flatulence, can be caused by what you eat or drink. es are that you won’t need to take any vitamins or supplements.
For example, some people have lactose intolerance and can’t (But consult your doctor for specific advice on this issue.) Fruit
eat or drink any dairy products. Sometimes adding more fiber and vegetables contain hundreds of compounds with a long list
to your diet from fruit, vegetables, beans, or whole grains can of health benefits! These compounds are best acquired through
cause temporary gas that may decrease over time as your body whole food consumption, not as a pill or an extract, in part
adjusts. Flatulence can also be caused by antibiotics, irritable because these food components may be working synergistically
bowel syndrome, changes in hormone levels, or swallowing air with one another to have their positive impact.
while eating or drinking. Constipation can also cause bloating,
but usually not gas. Some other ways to help prevent gas are: Bottom line There is no magic pill to protect you from the
• Eat more slowly development of several leading causes of disease or death. A
• Chew food thoroughly nutritious diet that contains plenty of fruit and vegetables may
• Walk for 10-15 minutes after eating be all you need to promote good health.
• Do not chew gum
• Do not drink carbonated beverages
Bottom line Despite initially experiencing gas, most

Can I afford to buy fruit and vegetables
people experience a decline in gas after regularly consuming on a limited budget?
fiber-rich foods. It might take as long as 2-4 weeks, however.
When you compare the price of foods by weight or average portion
size, vegetables and fruit are less expensive than most dairy, pro-
What is the difference between tein, and moderation foods. It’s only when you compare price per
calorie that less healthy foods are cheaper than fruit and vegeta-
a sweet potato and a yam? bles. According to a 2011 USDA study, getting the recommended
Sweet potatoes and yams are constantly confused for one amount of fruit and vegetables costs as little as $2-$2.50 per day.
another, but the truth is what you’ve been calling a yam is most Average prices ranged from under 20 cents to over $2 per edible
likely a sweet potato. The sweet, orange-colored root vegeta- cup equivalent, depending on the specific fruit or veggie.
ble that is often thought of as
a yam in the United States is
Bottom line Everyone can eat their recommended amount
of fruit and vegetables, even on a budget. Eating more econom-
actually a sweet potato. A true
yam is a starchy edible tuber ical produce items, including those in season, canned, frozen,
that is generally imported from or dried, and substituting meats with more beans and legumes
the Caribbean. It differs greatly (which count in the vegetable category!) can save money.
from the sweet potato in taste,
Photo courtesy of the North
Carolina Sweet Potato Commission texture, and appearance.
Are potatoes and other starchy
The picture above shows a true yam (left) compared to an
orange-fleshed sweet potato (right). vegetables fattening?
It depends on how they are prepared. Potatoes and other starchy
vegetables are all naturally low in fat; they just contain less water
Is it safe to microwave vegetables in
than other vegetables. It’s not until vegetables are covered in
their plastic packaging? butter, deep-fried, or cooked with a lot of bacon and high-fat
For added convenience, many fresh and frozen vegetables are cheeses, that their calorie count rises, along with their fat and
packaged so that they are ‘ready-to-microwave’. All plastics cholesterol content. Potatoes and other starchy vegetables should
intended for food use — whether designed for microwaving or be considered part of a healthy diet. For example, potatoes are
not — must meet stringent U.S. Food and Drug Administration an excellent source for vitamins C and B6, a good source for fiber
(FDA) safety standards before they are allowed on the market. and magnesium, AND are one of the best sources of potassium in
Many of today’s plastic containers, packages and wraps are the diet!
specially designed to withstand microwave temperatures. If the
product indicates that it can be microwaved in the package, Bottom line All vegetables can be part of a healthy diet as
then it has been developed for this purpose and is safe. long as they are prepared healthfully.

OTHER QUESTIONS
What is Oral Allergy Syndrome? Is the sugar in fruit bad for you?
Eight foods account for 90% of all food-allergic reactions: milk, Fruit contains naturally occurring sugars. This type of sugar is
eggs, peanuts, tree nuts (e.g., walnuts, almonds, cashews, accompanied by other health-promoting qualities of fruit provided
pistachios, and pecans), wheat, soy, fish, and shellfish. Oral by phenols and other phytochemicals, fiber, vitamins, and min-
Allergy Syndrome is a different type of food allergy that causes erals. Some canned fruit may have added sugar, but this added
allergic reactions in the mouth and throat, thus the name. This sugar is not the major sugar culprit in most American diets.
can occur when eating certain raw fruits, vegetables, seeds, (Top sources of added sugar in the diet come from soda, energy
spices and nuts. These allergic reactions happen mostly in drinks and sports drinks, grain-based desserts, fruit drinks, dairy
people with hay fever, especially spring hay fever due to birch desserts, candy, ready-to-eat cereals, sugars and honey, tea, and
pollen, and late summer hay fever due to ragweed pollen. yeast breads.)
The body’s immune system has developed antibodies against To avoid the added sugar found in some canned fruit, drain and
pollen, and in Oral Allergy Syndrome, these antibodies bind to rinse the fruit to reduce sugar content, or select fruit packed in
structurally similar proteins found in botanically related plants. water or 100% juice. Diabetics will need to count carbohydrates
The most common reaction is an itching or burning sensation from any fruit (or vegetable) as part of their diabetic exchanges.
in the lips, mouth, ear canal, and/or pharynx and the symptoms
may wax and wane with pollen levels. A reaction to one or more
Bottom line All fruit can be part of a healthy diet.
foods, in any given category, does not necessarily mean a per-
son is allergic to all foods in that group.
Do acid or alkaline forming foods have
Like pollen allergy, people allergic to latex rubber may react to a
banana, avocado, kiwi, chestnut, and papaya.
an impact on bone health?
There is a theory that alkaline-producing diets counteract acidity,
Cooking often breaks down or alters the trigger proteins so that help the body regulate its pH, and thus prevent osteoporosis. This
the immune system doesn’t target them, so try cooking or can- has been promoted in the consumer press and the scientific lit-
ning the produce item to reduce the possibility of an allergenic erature. According to the theory, high dietary protein intakes are
reaction if susceptible. Peeling fruit may also help, because detrimental to bone health since protein is an “acid generating”
most trigger proteins are in the peel. diet component, and structural bone mineral is dissolved to re-
lease bicarbonate to neutralize acid and avoid systemic acidosis.
Bottom Line An oral allergy to fruit or vegetables is rare, In contrast, a diet rich in fruit and vegetables is thought to have
but if you have symptoms, try cooking or peeling them first. the opposite alkaline-producing effect, which would be protective
Don’t eat them if they make you uncomfortable. of bone health.2
Based on a thorough review of the literature published in 2011,

Foods Most Commonly Associated with Birch, the relationship between acid generating diets and risk of osteo-
Ragweed, and Grass Pollens porosis is not confirmed.1 It is possible that fruit and vegetables
Allergies to each type of pollen may also trigger an are beneficial to bone health through mechanisms other than via
the acid-alkaline hypothesis since there is preliminary human
allergic reaction to these foods:
and animal evidence that fruits and vegetables have supportive
Birch Grass effects on bone. The benefit may be due to other compounds that
Fruits: apple, apricot, cherry, Fruits: kiwi, melon, orange, they provide, including potassium, magnesium, vitamin C, and
kiwi, nectarine, peach, pear, tomato, watermelon phytochemicals.
plum, prune
Ragweed Bottom Line It is possible that fruit and vegetables are
Vegetables: anise, beans, beneficial to bone health through mechanisms other than via the
Fruits: banana, cantaloupe,
caraway, carrot, celery, acid-alkaline hypothesis since there is preliminary human and an-
honeydew, watermelon
coriander, cumin, dill, fennel,
imal evidence that fruits and vegetables have supportive effects
green pepper, lentils, parsley, Vegetables: cucumber,
on bone.
parsnips, peanut, peas, potato, zucchini
References:
tomato
Source: “Oral Food Allergy Syndrome,” 1. Fenton TR, Tough SC, Lyon AW, et al. Causal assessment of dietary acid load and bone
Nuts: almond, hazelnut, walnut Allergy/Asthma Information Association, disease: a systematic review & meta-analysis applying Hill’s epidemiologic criteria for causality.
accessed August 18, 2014, http:// Nutr J 2011; 10:41 doi: 10.1186/1475-2891-10-41
Seeds: sunflower www.calgaryallergy.ca/Articles/English/
2. Weaver CM, Gordon CM, Janz KF, et al. The National Osteoporosis Foundation's position state-
Oral_Food_Allergy/
ment on peak bone mass development and lifestyle factors: a systematic review and implemen-
tation recommendations. Osteoporos Int 2016; 27:4 doi: 10.1007/s00198-015-3440-3

OTHER QUESTIONS
How should I feed my baby Some key things to keep in mind when introducing new veggies
and fruits:
fruits and vegetables? • It can take up to 10 tries with a new food before your baby
Always speak with your pediatrician about when to start solid decides to give it a go.
foods. Typically baby food forms of fruits and vegetables can be
• Offer one fruit or veggie baby food (not a mixed variety) and
introduced to the diet after baby has mastered eating single grain
wait about three days before introducing a new food to watch
infant cereal, which is usually introduced to most babies between
for sensitivities.
4-6 months. Fruit and vegetable baby foods can be introduced in
any order, no hard rule applies. The goal is to add a variety of both • If you’re using baby food packed in a pouch, be sure to
fruits and vegetables throughout the first year, while continuing to squeeze it into a bowl or onto a spoon for feeding.
breastfeed, to help establish healthy eating habits early in life. • Growth spurts will determine your baby’s hunger. Don’t insist
These nutrient-rich foods provide several vitamins and minerals on your little one finishing the bowl, but let his fullness cues
that are important for growing children. Vitamin C found in many be the guide.
fruits enhances the absorption of iron when eaten with iron-forti- • Recommended amounts of fruits and vegetables vary depend-
fied infant cereal. This is helpful since natural iron stores begin to ing on the child’s developmental stage and age. For example,
decline once children are about 6 months old. As baby grows and a baby that can sit with support should aim for 4 Tablespoons
develops feeding skills, more complex textures may be added to a day of both vegetables and fruits, where a crawler should
baby’s diet. You’ll find some baby food products will indicate the aim for ½ cup of each per day.
developmental stage of the baby or toddler to help parents make
appropriate food choices for their child’s readiness level. Bottom line A variety of fruit and vegetable baby foods
should be introduced one at a time after baby has mastered
eating single grain infant cereal.
How do I get my picky eater to eat • Let her pick out a vegetable or fruit at the grocery store, and
then help you wash and prepare it. Children are more willing
fruits and vegetables? to try foods they help prepare.
Picky eating usually shows up around age 1 or 2 when children • Don’t bribe with sweets. This teaches her that some foods are
are experiencing developmental changes and are becoming more desirable while others aren’t.
independent. Your preschooler may also vocalize what they want
• Follow hunger and fullness cues. Never force a child to finish
and do not want to eat, making mealtime challenging. Don’t give
a meal. Remember this rule: It’s your job to provide nutritious
up! Here are some tips to help keep fruits and vegetables in your
foods at regular meal and snack times. Your child decides
child’s diet:
whether and how much to eat.
• Let your child explore food, even if it gets messy. Young
• Try fruits and vegetables at different times throughout the day.
children often need to look at, touch, smell, and taste a food
Research shows that toddlers are fed about seven times per
before eating it.
day and consume about ¼ of their calories as snacks.1 Fruit
• Include a food you know she’ll eat, and then let her choose if and vegetables can be a great nutrient-dense snack choice.
she wants to try the other foods being served. Don’t prepare a
separate meal—it may encourage her to continue this type of Bottom line Don’t give up and continue to encourage fruit
behavior at mealtime. Keep serving her healthy choices until and vegetable consumption even when it’s a tough battle.
she becomes familiar with the food.
Reference:
• Be a good role model and eat your fruits and veggies even if 1. Skinner JD, Ziegler P, Pac S, Devaney B. Meal and snack patterns of infants and
you don’t like them. When a child sees her mom, dad, or sib- toddlers. J Am Diet Assoc 2004; 104:S65-S70.
lings eating a nutritious food, she may be more willing to try it.

OTHER QUESTIONS
When talking about beans, what is the A colleague tells me we cannot

most consumer-friendly terminology? get enough vitamins from our foods
anymore because our soils are depleted.
She says the vegetables today do not
have the same nutrition value as in
say, the 50’s. Is this true?
First, uncertainties associated with changing analytical meth-
ods call into question how comparable are 60-year old data vs.
new data. That said, it is true that environmental factors such
With the continuing importance of plant based foods for health, as weather, soil type, and soil mineral content result in variable
it is critical that we use terminology that consumers understand nutrient content in edible plants. Plant genetics also play a fac-
when discussing beans (legumes). Research on the term “le- tor, as does post-harvest handling and cooking. Soil depletion is
gumes” shows that less than 2 out of 3 consumers believe beans a concern, but farmers have become much better at preserving
are legumes, while one out of 3 would include peanuts and one soil health and optimizing nutrients so they have healthy plants
out of 4 would include bean sprouts.1 The term “pulses,” which is and strong yields that can be sustained year after year. Any gross
sometimes used internationally to describe the “family” of beans, deficiencies or excesses in soil nutrients for the plant result in a
peas and lentils, is unknown to, or misunderstood by, Americans. poor crop, so there is plenty of economic motivation for farmers
One in 3 would not classify any type of bean, pea, or lentil, with to optimize their soil.
the term “pulse.” In fact, only 33% have ever heard of the term,
with only 29% believing that they know what the term means. Furthermore, plants can (easily) be bred for higher nutrition if
And, of those that think they know, more than half believe the there were a need. One can argue that while old vs. new data
term is related to the circulatory system. may show nutritional composition differences, it likely isn’t nu-
tritionally significant. For example, whether a ½ cup of peppers
Also, since canned beans are purchased by 80% of U.S. house- contains more than the current 140 mg of vitamin C isn’t really
holds, while bagged beans are only purchased by 20% of US that important when only 75-90 mg/day of vitamin C is need-
households,2 and since canned beans outsell bagged beans by 11- ed by the body in the first place. Seed breeders today have to
1,3 it is critical that the term used be inclusive of canned beans. balance already very nutritious fruit and vegetables with other
Consumer research shows, however, that more than 9 out of 10 factors that are also important to consumers, like: improved
consumers exclude canned beans when asked to associate foods plant disease resistance, so less use of pesticides, herbicides or
that are “dry” or “dried” beans.4 This same consumer research fungicides; increased plant productivity, resulting in less expen-
has shown that the best term to use is “Beans” followed by a sive food; increased plant stress tolerance to manage changes
descriptor of the top-selling types, i.e., “Beans, such as black- in climate, ultimately resulting in less expensive food; more at-
beans, kidney beans, and pinto beans.” This term maximizes tractive fruit/vegetables to increase the desire to eat them; better
consumer understanding and is inclusive of all packaging forms. shelf-life so produce doesn’t spoil as fast in the fridge at home,
resulting in less waste, and ultimately less expensive food; or
Bottom Line Instead of the term ‘legumes’ or ‘pulses’ when re- better flavor, which increases the desire to eat more.
ferring to beans, use the term ‘beans’ followed by a descriptor, i.e.
‘beans, such as black-beans, kidney beans, and pinto beans.’
Bottom Line Ultimately, not eating enough (already very
References:
nutritious) fruit and vegetables is much more of a problem than
1. MMR Research Associates. (2015) Bean Terminology Research.
Unpublished raw data. any minor changes in nutritional composition that may (or may
2. Nielsen Consumer Panel Services, Calendar Year 2014 not have) occurred over time.
3. Nielsen Scantrack Expanded All Outlets Combined, Based on Units
(million) for the 52 weeks ending 2/14/15
4. MMR Research Associates. (2015)

OTHER QUESTIONS
Head lettuce is the only lettuce my family mushrooms, avocados and any variety of fruit. As long as you
don’t over-indulge on the cheese, bacon bits, and creamy
likes but it doesn’t have any nutrients so dressings, head lettuce may be just the ticket to get finicky
should I even bother? eaters to eat more vegetables in the form of salads.
It is true that darker greens, like spinach and Romaine and Lettuce/salad consumption decreased between 2009 and
leaf lettuce are very nutritious, providing Vitamin A and other 2014 by 9 salads per person each year. Much of this is
carotenoids, vitamin C and potassium. The cruciferous greens, thought to stem from a decline in side dishes generally, which
like arugula, collard greens, kale, mustard greens and turnip include salads, as people strive to make more convenient
greens have these same great nutrients, but they also contain meals. But some of the decline could be because people don’t
other beneficial compounds, called isothiocyanates and indoles, think they should eat head lettuce and they don’t like leaf
that are unique to cruciferous vegetables. The most nutritious lettuce, so they don’t eat any lettuce at all.
greens are those that you actually EAT, however, so any of them
are fine, including head lettuce! Bottom Line Head lettuce is still very important in
salads, especially for those who prefer its crunch. It is a great
Head lettuce is still very important in salads, especially for those carrier for other vegetables like tomatoes, peppers, carrots,
who prefer its crunch. It is a great carrier for other salad and beans, which may help finicky eaters eat more vegetables.
ingredients like tomatoes, peppers, beans, carrots, cucumbers,
What are those 4-digit numbers on the

Though the ‘8’ prefix was once reserved for GMO produce
stickers when I buy produce? items, the prefix was never used by grocers. In the future,
PLU codes will utilize the ‘8’ prefix to keep up with growing
Those numbers are called price look-up codes (PLU), which have demand for more PLU codes world-wide. Unlike the ‘9’, the
voluntarily been used by grocers since 1990 for pricing, inventory leading digit ‘8’ will have no significance.
control and sales data to identify bulk produce (and related items
such as nuts and herbs). The PLU coding system is voluntary. The numbers are as-
signed by the International Federation for Produce Standards
PLU codes are 4 or 5 digit numbers and will appear on a small (IFPS), a global coalition of fruit and vegetable associations
sticker applied to the individual piece of fresh produce. The PLU that standardizes their use globally. There are currently over
number identifies produce items based upon various attributes 1400 PLU codes issued for fresh produce and produce relat-
which can include the commodity, variety, growing methodology ed items.
(e.g. organic), and the size.
Bottom Line Those 4-digit numbers are called price
look-up codes (PLU), which are used by grocers to identify
The 4-digit PLU codes for produce are randomly assigned within
sales of bulk produce (and related items such as nuts and
a series of numbers within the 3000 and 4000 series. There is
herbs). They are randomly assigned. The prefix of ‘9’ is placed
no intelligence built into the 4-digit code. For example, no one
in front of the 4-digit conventionally grown code to depict or-
number within the 4-digit number represents anything in par-
ganic produce. You may see the prefix ‘8’ in the future and it
ticular. The 4-digit codes are for conventionally grown produce;
has no significance. Grocers just needed more PLU numbers
5-digit codes are used to identify organic produce. The prefix of
for produce.
‘9’ would be placed in front of the 4-digit conventionally grown
code for organic produce.

Section 3: Product Specific Promotion Tools
APPLE
How to Select
Choose firm, shiny, smooth-skinned apples with intact stems. #DYK apples, pears, peaches, plums, apricots, cherries,
Should smell fresh, not musty. blackberries, raspberries, and strawberries are all members of
the rose family?
How to Store
Refrigerate in plastic bag away from strong-odored foods. #DYK there’s over 7,500 known varieties of apples grown
Use within 3 weeks. worldwide?
Thirsty anyone?Take a gulp of this refreshing Appleade: http://
Links to More Information ow.ly/Exgqu
Apple Adventure
Impress ur family in 30min with our Fig, Apple & Chicken Stir
Apple Dipping Bar Fry! Quicker than pizza delivery! http://ow.ly/qfudB
Red Delicious Apples
These Cinnamon Apples are a quick & healthy way to satisfy
Storing Apples your sweet tooth --> http://ow.ly/SifFT
Using Apples in Different Ways
Bring them home for the holidays with this hearty and
Apple Variety
delicious Apple Corn Chili: http://ow.ly/r60Ak
Social Media Posts Apples and Brussels Sprouts team up for a knockout side dish
#TipoftheDay: Individual boxes/cups of raisins, apple sauce or – roasted and seasoned to perfection: http://ow.ly/tZDdc
fruit cocktail, make a great alternative to candy. #DYK one apple provides 20% of daily fiber needs?
#TipoftheDay: Mom! Raisins and other dried fruit like apricots, #DYK it takes apple trees 4-5 years to produce their first fruit?
cranberries, apples, blueberries - even bananas are a perfect
Forks UP! A #MeatlessMonday Flavor Fest --> Try this Crunchy
go anywhere snack for kids!
Apple Walnut Salad for lunch today: http://ow.ly/wKcQ4
#TipoftheDay: Applesauce replaces ½ cup of fat in recipes for
many baked goods!
Ethnic Foods Presence
#TipoftheDay: Choose ½ cup of applesauce for baking instead Chinese, Japanese, Korean / South East Asia (Vietnam,
of a ½ of cup oil. Cambodia, Laos) / Mediterranean / Southern
#DYK fresh apples float because 25 percent of their volume is
air?

Nutrient Content Claims in saturated fat and cholesterol may reduce the risk of this
Fat free, Saturated fat free, Cholesterol free, Sodium free, disease. Apples contain no saturated fat or cholesterol.
Good source of fiber Fiber-Containing Grain Products, Fruits, and
Vegetables and Cancer: Low fat diets rich in fiber-containing
Health Claims grain products, fruits, and vegetables may reduce the risk
Dietary Fat & Cancer: Development of cancer depends on of some of cancers, a disease associated with many factors.
many factors. A diet low in total fat may reduce the risk of Apples are a good source of fiber.
some cancers. Apples are fat free.
Fruits & Vegetables & Cancer: Low fat diets rich in fruits and
Sodium & Hypertension: vegetables (foods that are low in fat and may contain dietary
• Diets low in sodium may reduce the risk of high blood fiber, Vitamin A, or Vitamin C) may reduce the risk of some
pressure, a disease associated with many factors. Apples are types of cancer, a disease associated with many factors.
Sodium free. Apples are a good source of fiber.
• Diets low in sodium may reduce the risk of high blood
pressure. Apples are naturally Sodium free! Apple Health Web Pages
• Apples, as part of a low sodium diet, may reduce Health and Nutrition: usapple.org/health-nutrition/
the risk of high blood pressure. Apple Health Benefits: usapple.org/wp-content/uploads/2016/04/
Dietary Saturated Fat & Cholesterol & Risk of Coronary Heart Health-Benefits-Research-Summary_Feb2016-2.pdf
Disease: While many factors affect heart disease, diets low
Healthy Recipes with Apples

Easy Oven Fish Sticks with Spinach Basil
Apple & Chicken Salad
Dipping Sauce and Spiced Apples
Tuna Apple Salad Sandwich Apple, Fennel & Chicken Salad with Couscous
Apple Banana Salad with Peanuts Shredded Brussels Sprouts and Chunck Apple
Sauté with Pork Tenderloin
Spinach Salad with Apples and Eggs Pan Seared Salmon & Apple Salad
Apple Corn Chili Savory Stuffed Apples
Apple Pistachio Crisp Arctic® Apple Wedges with Pumpkin Almond

Butter
Borton & Sons | BortonFruit.com Stemilt Growers LLC | Stemilt.com

BortonSonsInc BortonFruit Stemilt Stemilt
bortonfruit bortonfruit Stemiltfruit Stemilt
Chelan Fresh Marketing | ChelanFresh.com Okanagan Specialty Fruits | okspecialtyfruits.com/

WashingtonCherries ChelanFresh arcticapples ArcticApples
chelanfresh chelanfresh arctic_apples arctic-apples
Domex Superfresh Growers | SuperfreshGrowers.com Rainier Fruit Company, Inc. | Rainierfruit.com

Superfreshgrowers Superfreshgrwrs Rainierfruit Rainierfruit
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APRICOT
How to Select Nutrient Content Claims
Choose apricots that are plump, firm and uniformly colored. Low in fat, Saturated fat free, Cholesterol free, Sodium free,
Good source of fiber, Good source of vitamin A, Good source of
How to Store vitamin C, Good source of copper,
Store apricots at room temperature until ripe then in the
refrigerator in a plastic bag for 3-5 days. Health Claims
Dietary Fat & Cancer: Development of cancer depends on
Links to More Information many factors. A diet low in total fat may reduce the risk of
Ripening Apricots some cancers. Apricots are low in fat.
Pluots Sodium & Hypertension:
Social Media Posts pressure, a disease associated with many factors. Apricots
Our mom blogger shares ways to add apricots to your are Sodium free.
menu -- check out these delicious recipe ideas: http://
ow.ly/4dfb307PxX8 • Diets low in sodium may reduce the risk of high blood
pressure. Apricots are naturally Sodium free!
Chef Andrew Dole, RD whips up this Orange Apricot Chutney...
believe us, it's DELICIOUS! http://ow.ly/N0ZQ305Eixl • Apricots, as part of a low sodium diet, may reduce the risk
of high blood pressure.
Here are 10 ways to enjoy Apricots --> http://ow.ly/
FNha307P9VA Dietary Saturated Fat & Cholesterol & Risk of Coronary Heart
Apricots are an excellent source of Vitamin A & C + a good in saturated fat and cholesterol may reduce the risk of this
source of potassium & fiber. disease. Apricots contain no fat, saturated fat, or cholesterol.
Who wants dessert? You can’t go wrong with this Apricot Fruits & Vegetables & Cancer: Low fat diets rich in fruits and
Yogurt Parfait recipe that provides an excellent source of vegetables (foods that are low in fat and may contain dietary
Vitamin A, Vitamin C, and calcium. Dig in! http://ow.ly/z3JMC fiber, Vitamin A, or Vitamin C) may reduce the risk of some
types of cancer, a disease associated with many factors.
Presence in Ethnic Foods
Apricots are a good source of fiber and vitamins A and C.
Asian / Chinese, Japanese, Korean / South East Asia (Vietnam,
Cambodia, Laos) / African / Cuban, Puerto Rican / Latino /
Pacific Islands

Label developed by Hass Avocado Board, approved
AVOCADO
by USDA.
How to Select Social Media Posts

Choose avocados with firm skin and no soft spots, firm but Lighten the load for lunch and enjoy this scrumptious Tropical
yielding to gentle pressure when ripe. California Avocado Salad: http://ow.ly/UM7NW
#TipoftheDay: Add one more! Add fresh fruit to your salads —
How to Store oranges, grapes, kiwi, and avocado are naturals!
Store unripe avocados in paper bag at room temperature.
Refrigerate when ripe for 2-3 days. This twist on classic bruschetta will make breakfast extra
special! Try this Avocado Breakfast Bruschetta:
Links to More Information http://ow.ly/x9Z4Q
Avocados at a Picnic This Mango & Avocado Chutney is DELISH! http://ow.ly/P3yxr
Avocados for Lunch This Hass Avocado Stuffed Mushrooms recipe is an awesome
Avocados for Special Occasions appetizer to accompany any party! http://ow.ly/yYlfz
Avocados in Cornbread, Pizza, & More
Ethnic Foods Presence
Different Flavors for Your Avocados
South East Asia (Vietnam, Cambodia, Laos) / African / Cuban,
Grilled Avocados Puerto Rican / Latino / Mexican / Mediterranean
Keeping Your Guacamole Fresh
Making a BLAST Sandwich Nutrient Content Claims
Making Guacamole Low in saturated fat, Cholesterol free, Sodium free, Sugar free
Making Salsa with Avocados The Dietary Guidelines for Americans and the American Heart
Association recommend eating less nutrient-poor foods, and
Opening Your Avocado
limiting the amount of saturated fat, trans fat, added sugars
Quick Avocado Dishes with Canned Vegetables
and sodium consumed. Avocados are a naturally sugar-free
Ripening Hass Avocados and sodium-free fruit and are a source of “good” fats (over 75
Selecting Hass Avocados percent of the fat in avocado is unsaturated).
Using Avocados for Breakfast

Health Claims Common Consumer Question
Sodium & Hypertension: I’ve heard many recent claims about nutritional values of an
• Diets low in sodium may reduce the risk of high blood avocado seed? Is it safe to consume?
pressure, a disease associated with many factors. Avocados It is currently recommended to not eat an avocado seed
are Sodium free. because there is not enough current research to support the
• Diets low in sodium may reduce the risk of high blood safety of this.
pressure. Avocados are Sodium free.
Source: California Avocado Commission, accessed July 21, 2016, http://www.
• Avocados, as part of a low sodium diet, may reduce the risk californiaavocado.com/blog/march-2016/is-it-safe-to-eat-the-avocado-seed
Healthy Recipes with Avocado
Avocado Melon Breakfast Smoothie Avocado Super Summer Wrap
Avocado, Potato, and Grilled Chicken Salad Grilled Shrimp with Cantaloupe
Avocado Salsa
Grilled Chicken and Avocado

Quinoa Pilaf Pineapple Avocado Chicken Salad
Avocado Breakfast Bruschetta
Salmon, Avocado and Strawberry

Rice Bowl
California Avocado Commission | CaliforniaAvocado.com

CaliforniaAvocados CA_Avocados ca_avocados ca_avocados

BANANA
How to Select #TipOfTheDay: Pour less cereal to make room for MORE tasty
Choose bananas with slight green on stem and tip. They fruits like bananas, peaches or multi-berries! Calories down.
should be firm, without bruises. Ripens after harvest. Nutrition UP!
#TipoftheDay: Instead of having sugary toaster pastry for
How to Store breakfast, have a piece of whole wheat toast spread w/peanut
Store unripe bananas at room temperature. Store ripe bananas butter & topped w/sliced banana.
in refrigerator for up to two weeks; skin may turn black.
Rough night? Protein pack your breakfast w/ Peanut Butter
& Banana Oatmeal. Tasty way to start your day! http://ow.ly/
Links to More Information p1WHX
Make a Banana Breakfast Sandwich
Grilling? Put a spin on the norm & add FVs to the mix! Here’s
Making a Banana Split 9 tips for grilling FVs + a Grilled BANANA recipe: http://ow.ly/
Peeling a Banana zkm8l
Selecting & Storing Bananas You just can’t go wrong with a banana! Enjoy this Banana in a
Variety of Bananas Blanket: http://ow.ly/z0sug
What to do with Bananas
Social Media Posts Asian / Chinese, Japanese, Korean / South East Asia (Vietnam,
#TipoftheDay: Help kids make frozen fruit kabobs using Cambodia, Laos) / African / Cuban, Puerto Rican / Latino /
pineapple chunks, bananas, grapes and kiwis. Pacific Islands
This Banana Raspberry Smoothie will get you on the right
Nutrient Content Claims
track in the AM: http://ow.ly/MySku
Fat free, Saturated fat free, Cholesterol free, Sodium free,
Any way you slice it, banana splits are great! #Watch this Good source of fiber, Good source of vitamin C,
video for a quick treat: http://ow.ly/MyZ7g Good source of potassium,

Health Claims Fruits & Vegetables & Cancer: Low fat diets rich in fruits and
Dietary Fat & Cancer: Development of cancer depends on vegetables (foods that are low in fat and may contain dietary
many factors. A diet low in total fat may reduce the risk of fiber, Vitamin A, or Vitamin C) may reduce the risk of some
some cancers. Bananas are low in fat. types of cancer, a disease associated with many factors.
Bananas are a good source of fiber and vitamin C.
Sodium & Hypertension:
Potassium & High Blood Pressure/Stroke (Authoritative
• Diets low in sodium may reduce the risk of high blood Statement): Diets containing foods that are a good source
pressure, a disease associated with many factors. Bananas
of potassium and that are low in sodium, like bananas, may
are Sodium free.
reduce the risk of high blood pressure and stroke.
pressure. Bananas are Sodium free. Common Consumer Question
• Bananas, as part of a low sodium diet, may reduce the risk Do Bananas Have to be Washed?
of high blood pressure. Banana companies wash bananas multiple times after harvest
and before being packed, so they don’t need to be washed
Dietary Saturated Fat & Cholesterol & Risk of Coronary Heart
when removed from the box. However, if other people have
handled the bananas after removal from the box, especially if
in saturated fat and cholesterol may reduce the risk of this
you are cutting the banana in half (with the peel on) to serve
disease. Bananas contain no saturated fat or cholesterol.
to others, it would be a good idea to wash the banana again.
Fiber-Containing Grain Products, Fruits, and Vegetables & Source: http://www.fda.gov/AboutFDA/Transparency/Basics/ucm194327.htm
Cancer: Low fat diets rich in fiber-containing grain products,
fruits, and vegetables may reduce the risk of some of cancers,
a disease associated with many factors. Bananas are a good
source of fiber.
Healthy Recipes with Bananas
Apple Banana Salad with Peanuts Banana Berry Pancakes
Tropical Overnight Oatmeal Banana in a Blanket
Banana Strawberry Nut Butter Crepes Fruit Soup
Banana and Spinach Salad
Del Monte Fresh Produce N.A., Inc. | FreshDelMonte.com Dole Food Company, Inc. | Dole.com
DelMonteFreshProduce delmontefresh Dole DoleNutrition
delmontefresh delmontefresh dolepics DolePins

BLACKBERRY
How to Select
Choose blackberries that are shiny and not bruised or leaking. Sodium & Hypertension:
How to Store pressure, a disease associated with many factors.
Refrigerate blackberries for 3-6 days; wash just before using. Blackberries are Sodium free.
Links to More Information • Diets low in sodium may reduce the risk of high blood
Using Blackberries pressure. Blackberries are Sodium free.
Blackberry Freezer Jam • Blackberries, as part of a low sodium diet, may reduce the
risk of high blood pressure.
Social Media Posts Dietary Saturated Fat & Cholesterol & Risk of Coronary Heart
#DYK the blackberry is a member of the rose family?
BERRY-sensational! #DYK a boysenberry is a hybrid fruit in saturated fat and cholesterol may reduce the risk of this
resulting from the cross of raspberries, loganberries and disease. Blackberries are low in fat and contain no saturated
blackberries? SWEET! fat or cholesterol.
Fiber-Containing Grain Products, Fruits, and Vegetables and
African / Cajun, Creole
Nutrient Content Claims a disease associated with many factors. Blackberries are high
Low in fat, Saturated fat free, Cholesterol free, Sodium free, in fiber.
High in fiber, High in vitamin C, High in vitamin K, High in Fruits & Vegetables & Cancer: Low fat diets rich in fruits and
copper, Good source of zinc vegetables (foods that are low in fat and may contain dietary
fiber, Vitamin A, or Vitamin C) may reduce the risk of some
Health Claims types of cancer, a disease associated with many factors.
Dietary Fat & Cancer: Development of cancer depends on Blackberries are high in fiber and vitamin C.
many factors. A diet low in total fat may reduce the risk of
some cancers. Blackberries are low in fat.

BLUEBERRY
How to Select Oh how we LOVE these Grilled Chicken Lettuce Wraps w/
Choose firm, plump, dry blueberries with dusty blue color Blueberry Bell Pepper Relish! Trust us, your fam will too!
and uniform in size. http://ow.ly/ofA0300W1N5
Lunchtime doesn't get any better than this! Try this
How to Store SCRUMPTIOUS Blueberry Shrimp Salad: http://ow.ly/QSihH
Refrigerate blueberries for 10 days to 14 days.
The whole family will LOVE this REFRESHING Blueberry &
Links to More Information Chicken Pasta Salad w/Field Greens: http://ow.ly/NjTmy
Blueberries in Pancakes and More This refreshing Chilled Blueberry Soup pairs well with salmon
Blueberries in Syrups, Sauces and Puddings and asparagus! Try it today: http://ow.ly/MX0hB
Beat the blues with #frozen #BLUEBERRIES! A happy dance
Social Media Posts is just a Blueberry Fruit Shake away: http://ow.ly/z16BR
#TipoftheDay: Mom! Raisins and other dried fruit like apricots,
cranberries, apples, blueberries - even bananas are a perfect Presence in Ethnic Foods
go anywhere snacks for kids! African
#DYK a single bush can produce as many as 6,000
blueberries a year?
Grab the BLUEBERRIES & we'll take it from there! Check out High in vitamin K, High in manganese, Good source of fiber,
these SWEET ideas highlighting these nutritious gems: http:// Good source of vitamin C, Good source of copper
ow.ly/ljIS301JYm5
What's on your plate for #MeatlessMonday? How about this
AMAZING Avocado & Blueberry Fruit Salad: http://ow.ly/XvxdT

Health Claims
some cancers. Blueberries are fat free.
pressure, a disease associated with many factors.
Blueberries are Sodium free.
pressure. Blueberries are Sodium free.
• Blueberries, as part of a low sodium diet, may reduce the
Disease: While many factors affect heart disease, diets
low in saturated fat and cholesterol may reduce the risk of
this disease. Blueberries contain no fat, saturated fat or
cholesterol.
a disease associated with many factors. Blueberries are a good
source of fiber.
vegetables (foods that are low in fat and may contain dietary
Blueberries are a good source of fiber and vitamin C.
Healthy Recipes with Blueberries

Blueberry and Chicken Pasta Salad
Berry Plum Salad
Mango Berry Rotini Salad
Power Berry Smoothie
Fruit Soup
Purple Party Parfait
Chilled Blueberry Soup

CANTALOUPE
How to Select
Choose fragrant, symmetrical cantaloupes, heavy for size with Sodium & Hypertension:
no visible bruises and yellow or cream undertone. Stem end • Diets low in sodium may reduce the risk of high blood
should give to gentle pressure. pressure, a disease associated with many factors.
Cantaloupe is very low in sodium.
How to Store
Store uncut cantaloupes at room temperature for up to 1
pressure. Cantaloupe is very low in sodium.
week. Refrigerate cut melon in airtight container up to 5 days.
• Cantaloupe, as part of a low sodium diet, may reduce the
Links to More Information risk of high blood pressure.
Cantaloupe Desserts Dietary Saturated Fat & Cholesterol & Risk of Coronary Heart
Choosing Cantaloupe Disease: While many factors affect heart disease, diets low
Melon Soup in saturated fat and cholesterol may reduce the risk of this
Slicing Cantaloupe disease. Cantaloupe contains no saturated fat or cholesterol.
Social Media Posts vegetables (foods that are low in fat and may contain dietary
Cantaloupe Chicken Salad -- oh yes! http://ow.ly/SGrp301PjEq fiber, Vitamin A, or Vitamin C) may reduce the risk of some
Cantaloupe...fragrant, sweet, delicious & nutritious --> types of cancer, a disease associated with many factors.
http://ow.ly/SEff301PjOF Cantaloupe is high in vitamins A and C.
Nutrient Content Claims Healthy Recipes with Cantaloupe

Fat free, Saturated fat free, Cholesterol free, Very low in
sodium, High in vitamin C, High in vitamin A Broccoli Omlette with Cantaloupe slices
Health Claims Corner Kick Pita Pocket

some cancers. Cantaloupe is fat free. Grilled Shrimp with Cantaloupe Avocado Salsa
Del Monte Fresh Produce N.A., Inc. | FreshDelMonte.com

DelMonteFreshProduce delmontefresh delmontefresh delmontefresh

*Note that the nutrition information is specific
to Welch's 100% Grape Juice (64-ounce
100% GRAPE JUICE

bottle). Visit welchs.com for more details.
MADE WITH CONCORD GRAPES

Sponsored By:
Usage
100% grape juice made with Concord grapes isn’t just antioxidant vitamin C. It contains no artificial colors, flavors
a delicious drink, it can add color, natural sweetness or preservatives, and delivers 250 mg of grape polyphenols in
and nutrition to a variety of dishes, including smoothies, every 8-ounce glass.
vinaigrettes, frozen treats, glazes and sauces.
Links to More Information
Nutrition Welchs.com
Welch's 100% Grape Juice is a fat-free, cholesterol-free and Welchs.com/health
low-sodium food. Every 8-ounce glass is made with more than
Welchs.com/recipes
40 Concord grapes and provides 2 servings (1 cup) of fruit
with no added sugar (the grams of sugar listed on the Nutrition Grapescience.com
Facts Panel of 100% grape juice refer to the naturally- Welchs.com/our-community/the-official-welchs-blog
occurring sugars found in the fruit.) The product is high in the

Social Media Posts
Can drinking 100% grape juice made with Concord grapes
help promote healthy circulation? Find out! http://ow.ly/S34Mo
#Infographic: 100% grape juice featuring the Mighty Concord

helps support a healthy heart + circulation
http://bit.ly/2kBRR6v
Sip smart! #MyPlate beverage guidelines recommend water,

low-fat/fat-free milk or 100% fruit juice, like 100% grape
juice
#Fruit #Fact: Most families don’t get enough fruit each day.
Good news, 100% grape juice can help! Just 4oz = 1 serving
(1/2c) of fruit
#Fun #Fact: Concord grapes were first grown in Concord, MA –

making them one truly American Superfruit!

Unlike table grapes, Concord grapes have a thick, dark purple
skin + crunchy seeds. That’s where their polyphenols can be
#Recipe: Grape Juice Chia Cups - A produce-packed snack
found!
for a heart-healthy breakfast or afternoon pick-me-up!
http://bit.ly/2lKf9rO
100% juice, like grape juice, packs in more nutrition than
#Recipe: Tender & spicy meets sweet 100% grape juice in many other beverage options. Get the facts here: http://ow.ly/
these Korean Style Pulled Chicken Sliders http://bit.ly/2lvoCCS MWBf302I4em
THE way to get the #hearthealth benefits of the purple

Concord grape is by drinking 100% grape juice:
http://ow.ly/xitb309ptIj
#DYK? 100% grape juice made w/ the Concord grape has

many of the same #hearthealth benefits as red wine: http://
ow.ly/3RpC302DoZj
#Infographic: Think purple produce (like Concord grapes

and 100% grape juice) for #hearthealth: http://ow.ly/
eT4N302DpJq
#Juicy #Tip: Freeze 100% grape juice made w/ Concord

grapes in ice cube trays to add color, flavor and nutrition to
seltzer water
#TipoftheDay: 100% grape juice provides real fruit nutrition

squeezed from whole Concord grapes without added sugars
http://bit.ly/2kBRR6v

100% grape juice can be a delicious ingredient in many
#hearthealthy recipes, including entrees! Check ‘em out
http://bit.ly/2lIjAAc
#DYK? Emerging science suggests that 100% grape juice

made w/ Concord grapes helps support a healthy mind.
#DYK: Only 3% of produce eaten comes from the purple/blue

group? Pump up your purple w/ a glass of 100% grape juice
made w/ Concord grapes
100% grape juice made w/ Concord grapes isn’t just

a delicious drink – You can cook w/ it too! http://ow.ly/
daOx302I4H2 #recipe #ideas
Health Claims
Dietary Saturated Fat and Cholesterol and Risk of Coronary
Heart Disease: While many factors affect heart disease, diets
low in saturated fat and cholesterol may reduce the risk of this
disease. 100% grape juice contains no saturated fat and
no cholesterol.
Sodium and Hypertension: Diets low in sodium may reduce the
risk of high blood pressure, a disease associated with many
factors. 100% grape juice is a low-sodium food.
Structure Function Claims & Nutrition

Messages
100% grape juice is the way to get the delicious taste and
nutrition power of the Concord grape: Concord grapes are bold,
distinctive and delicious, but that’s not all. Like red wine, this
North American grown berry features polyphenols, which are
naturally occurring plant nutrients that can help promote a
healthy heart.
100% grape juice is made by crushing the whole

#DYK? 100% juice is a delicious and nutritious way to Concord grape – skin, seeds, and all – to release healthy plant
squeeze more fruit into the day. Get the facts here: http:// nutrients (polyphenols) straight from the grape into the juice.
ow.ly/MWBf302I4em
Fresh Concord grapes are only found for a few short weeks.
100% grape juice made w/Concord grapes can be enjoyed
year-round. Win!
Avoiding #addedsugars? 100% grape juice has none! AND

you’ll get natural plant nutrients (polyphenols) to help support
a #healthyheart
#Infographic: Discover whole fruit nutrition in a glass

#purplepower #hearthealth http://bit.ly/2kBRR6v
#Recipes: Delicious, heart-healthy recipes using 100% grape

juice made from whole Concord grapes: http://bit.ly/2lIjAAc

Helps support a healthy heart: (examples) Media Statement
Thanks to the dark purple Concord grape, 100% grape juice is Named for its birthplace of Concord, MA, the Concord grape is
one delicious way to help support a healthy heart. one truly American Superfruit. This one-of-a-kind, dark purple
grape was first cultivated to thrive in the harsh climate and soil
100% grape juice made with Concord grapes helps support/
of the northeastern United States, which is why it’s only found
promote a healthy heart.
in certain microclimates. Harvested for just a few short weeks
Nearly 20 years of research shows that thanks to the Concord in the fall, the Concord grape is bold, delicious and delivers
grape, 100% grape juice can help support a healthy heart. naturally-occurring plant nutrients called polyphenols. Not
only do polyphenols give Concord grapes their signature purple
100% grape juice made with Concord grapes delivers naturally color, but research has shown they can also deliver benefits
occurring plant nutrients called polyphenols, which give the to promote health, including heart health. The Concord grape
grape its purple color and can help support a healthy heart. doesn’t travel well so it’s hard to find fresh. That’s why the
best, most convenient way to ensure you’re getting the health
100% grape juice made with the Concord grape delivers a lot benefits of this special grape year-round is by drinking 100%
of the same polyphenols, and a lot of the same heart-health grape juice, which is made by squeezing whole Concord grapes
benefits as red wine. — skins, seeds and all — to release polyphenols straight from
the grape into the juice, without any added sugars. In fact,
Helps support healthy circulation: (examples)
nearly 20 years of research shows that thanks to the Concord
100% grape juice made with Concord grapes can help
grape, 100% grape juice helps support a healthy heart. And,
support a healthy heart by contributing to healthy blood
while more research is needed, preliminary studies suggest
vessels and promoting healthy circulation.
that it may provide benefits in other areas of health, including
Research shows that 100% grape juice made with Concord cognitive function.
grapes can help promote/support healthy circulation.
Healthy circulation plays a key role in supporting a healthy

Substantiating Research on Health Benefits
Vislocky LM, Fernandez ML. Biomedical effects of grape products. Nutr
heart, which keeps your blood pumping and energy flowing. Rev. 2010; 68:656-670. http://onlinelibrary.wiley.com/doi/10.1111/j.1753-
4887.2010.00335.x/abstract
While more research is needed, emerging science suggests that
Vislocky LM, Fernandez ML. Grapes and grape products: Their role in health.
100% grape juice made with Concord grapes may provide benefits Nutr Today. 2013; 48(1):47-51. http://journals.lww.com/nutritiontodayonline/
in other areas of health, including cognitive function. Abstract/2013/01000/Grapes_and_Grape_Products__Their_Role_in_Health.8.aspx
Wightman JD, Heuberger RA. Effect of grape and other berries on cardiovascular
health. J Sci Food Agric. 2015; 95(8):1584-97. http://www.ncbi.nlm.nih.gov/
pubmed/25171728
Typical Consumer Questions

Is 100% fruit juice a nutritious choice for me and my family?
Yes, fresh, frozen and canned fruit, as well as 100% juice,
each count toward daily fruit servings and provide key
nutrients to support a healthy lifestyle. In fact, the 2015-
2020 Dietary Guidelines for Americans and leading health
professionals and organizations state that 100% fruit juice can
be part of a healthy diet and can help people meet their daily
goals for fruit intake. 100% juice, like 100% grape juice, is
a nutrient-dense beverage that provides vitamins, minerals
and beneficial plant nutrients, like polyphenols. Additionally,
100% juice contains only naturally occurring fruit sugars and
no added sugars.
For health professionals interested in the science behind

100% fruit juice, read Whole Truth About 100% Fruit Juice
on Grapescience.com.

What is unique about the Concord grape?
Named for its birthplace of Concord, MA, the Concord grape is
one truly American Superfruit. This one-of-a-kind, dark purple
grape is bold, delicious and delivers natural plant nutrients
called polyphenols. Not only do polyphenols give Concord
grapes their signature purple color, research has shown that
they can also deliver benefits to promote health. In fact, nearly
20 years of research shows that 100% grape juice made with
Concord grapes helps support a healthy heart. And, while more
research is needed, preliminary studies suggest that it may
provide benefits in other areas of health, including cognitive
function.
How is the Concord grape different from other grapes?

Concord grapes are distinct from other grapes, including many
table grapes, because they have a thick, dark purple skin and
crunchy seeds.
Dark purple seeded grapes, like the Concord grape, have more
polyphenols than many table grapes, because these healthy Can I get the same heart-health benefits by eating whole
plant nutrients are concentrated in the seeds as well as in the Concord grapes instead of 100% grape juice made with
colorful skin. In fact, the darker the grape's color, the more Concord grapes?
polyphenols you’ll likely find. A heart-healthy diet includes plenty of fruits and vegetables,
as well as whole grains, lean meats, legumes and low-fat
What are the benefits of drinking 100% grape juice made with dairy. Research suggests that polyphenols, like those found
Concord grapes? in Concord grapes, can help promote a healthy heart. While
Whole Concord grapes are used to make 100% grape juice, Concord grapes deliver these beneficial plant nutrients and
with no added sugars. By drinking 100% grape juice, you can can contribute to a heart-healthy diet, there are a couple of
be sure you’re getting the heart-health benefits offered by the facts to consider:
Concord grape. 1. The vast majority of the research in this area has been
Additionally, fresh Concord grapes are difficult to find, as they conducted on Concord grape juice.
have a very short harvest season and grow only in specific 2. Concord grapes are not readily available throughout the
regions of North America. Plus, they are delicate and don’t year. Harvest season is fairly short — just a few weeks each
travel well. Eating whole Concord grapes versus drinking fall — and harvest takes place in select locations in North
100% grape juice may actually deprive you of getting the full America.
polyphenol potential and health benefits of the grape. Most Made by pressing whole fruit, 100% grape juice makes it easy
people discard the grape’s crunchy seeds and skin – which is to enjoy the delicious taste and heart-health benefits of the
where you’ll find the grape’s polyphenol (plant nutrient) power. Concord grape as part of a healthy, balanced diet.
Nearly 20 years of research shows that 100% grape juice
made with Concord grapes helps support a healthy heart. What are polyphenols?
Polyphenols are naturally occurring plant nutrients that are
Can you get the same benefits from 100% grape juice made found in a variety of plant foods, like onions, tea, red wine,
with Concord grapes as you can from red wine? Concord grapes and other dark berries, and certain nuts.
While the alcohol in red wine has been shown to provide heart- Polyphenols naturally protect plants against harm and often
health benefits, 100% grape juice made with Concord grapes contribute to the flavor and color of fruits and vegetables.
can be an option for those who choose not to drink alcoholic These plant nutrients give Concord grapes their purple color,
beverages. Research suggests that, in addition to the alcohol, and research shows that they can deliver benefits for health.
the natural plant nutrients (polyphenols) in red wine can play
a role in supporting heart health, and many of these same Where can I learn more about the health benefits of
polyphenols can also be found in 100% grape juice made with Concord grapes and 100% grape juice?
Concord grapes. To build on that, nearly 20 years of research For more information on the science-backed health benefits of
says that 100% grape juice made with Concord grapes can the Concord grape and 100% grape juice made with Concord
help support a healthy heart. grapes, visit the Grape Science Center at grapescience.com.

Tools/Handouts Roadmap to a Healthy Heart -
Infographic
The Power
of the Pour: 100% Juice Toolkit
Power of the Concord Grape
(Presentation)
All Forms Brochure
100% Juice: Portion 101 (Fact Sheet)

100% Juice & Health: Separating
Facts from Fiction – Fact Sheet
k
Uneccorretsuice
8 Reasons to Enjoy 100% Grape Juice
of Uncork the Secrets of Grape Juice - for Heart Health - Infographic
S J
Grape
Infographic
We've all heard of the benefits
linked to drinking moderate
amounts of red wine, but what
about 100% grape juice?
The Mighty Concord: Boldly Delicious

Red wine, in moderation, has long been
associated with a heart-healthy diet.
Power of Purple – Infographic & Nutritious — Infographic

Nearly 20 years’ worth of
research shows that thanks to
the dark purple Concord grape,
100% grape juice can help
support a healthy heart. 1
Many of the healthy plant nutrients, or

polyphenols, in Concord grapes are
the same as those found in red wine...
...and, only 29% of Americans,

surveyed by Welch’s, were
aware of this fact.
29%
Not only do polyphenols give

Concord grapes their vibrant purple color,
Purple Power Recipe E-book

but many of these plant nutrients also
Whole Truth About 100% Fruit Juice

deliver heart-health benefits.
In fact, Concord grapes have a lot of the
(Health Professional Tool)

same heart-health benefits as red wine.
And, new research has found that

100% grape juice made with
Concord grapes can support
heart-health by promoting
healthy circulation. 2
Visit welchs.com/health to learn more about

100% grape juice made with Concord grapes
as part of a heart-healthy diet.
Sources
1
grapescience.com
2
Dorsey PG et al. Concord grape juice improves endothelial function in overweight, older adults.
Presented at the 55th Annual Conference of the American College of Nutrition. San Antonio, TX.
October 15-18, 2014.
Healthy Recipes with 100% Grape Juice made with Concord Grapes
Grape Juice Chia Cups Spiced Salmon Fillets with Grape Juice Glaze
Concord Grape Gummies Chunky Grape Salsa
Purple Sunshine Smoothie

Grape and Cheddar Salad with Grape
Yogurt Dressing
Roasted Fennel, Pear and Arugula Salad with
Balsamic-Grape Dressing
Sweet and Spicy BBQ Pork Skewers
Chicken Tacos with Tomato and Grape Juice

Salsa Strawberry Mozzarella Chicken Pasta Salad
with White Grape Juice Vinaigrette
Welch's | Welchs.com
Welchsgrapes Welchs WelchsRD Welchs WelchsRD

CRANBERRY
How to Select Orange & Cranberry are the yin & yang to SWEET & TART!
Choose cranberries that are firm and not shriveled or decayed. Our chef, Alex Caspero, RD shares this tasty smoothie recipe:
http://ow.ly/WL4M0
How to Store
Enjoy this sweet & savory side dish for #MeatlessMonday -->
Refrigerate cranberries for up to 2 months or freeze for future
Baked Apples w/Cranberries: http://ow.ly/Wb8V1
use.
This Turkey and Cranberry Stew is a great & tasty way to use
Links to More Information your leftover turkey: http://ow.ly/UUzUe
Making Cranberry Relish CRANBERRIES pack a POWERFUL PUNCH -- against disease!
Freeze Cranberries See the research + 8 ways to add cranberries to your day:
Bounce Test for Cranberries http://ow.ly/HLgIp
How the Cranberry Got its Name Grab the CRANBERRY juice & take a trip to the tropics with
this Cran-licious Smoothie: http://ow.ly/CcuRK
Social Media Posts Show the fam your sweet side for #MeatlessMonday! Highlight
#OntheBlog: If you're cravin' cranberries, check out these Squash with Crunchy Pecans & Cranberries for a side of
CRAN-licious recipe ideas: http://ow.ly/DCgh306eD59 surprise: http://ow.ly/z3VeC
#momblog
Do cranberries offer unique protective health benefits? We
Cravin' cranberries? Check out these juicy cranberry creations: have the scoop + cran-recipes so you can get MORE: http://
http://ow.ly/zZFV304CRM5 ow.ly/sSeFt
Drinking cranberry juice can reduce the risk of UTIs -- see the Buy cranberries now while they're in season & budget friendly!
research: http://ow.ly/KzGZ302HemN Freeze them for use at a later date: http://ow.ly/ffoD4
Tea for two? Enjoy a cup of Cranberry Ginger Tea any time of
day! http://ow.ly/10rB8M Presence in Ethnic Foods
African / Mediterranean / Southern

Low calorie, Fat free, Saturated fat free, Cholesterol free,
Sodium free
Health Claims
some cancers. Cranberries are fat free.
Cranberries are Sodium free.
pressure. Cranberries are Sodium free.
• Cranberries, as part of a low sodium diet, may reduce the
disease. Cranberries contain no fat, saturated fat, or cholesterol.
Healthy Recipes with Cranberries
Fresh Start Fruit Cups
Baked Apples with Cranberries
Banana and Spinach Salad
Squash with Pecans and Cranberries
Turkey and Cranberry Stew
Ocean Spray Cranberries, Inc. | Oceanspray.com
oceanspray oceansprayinc OceanSprayInc OceanSpray

DATES
How to Select
Choose dates that are shiny, uniformly colored and not broken.
How to Store
Store dates at room temperature in an airtight container for
several months or refrigerate for up to a year.
Social Media Posts • Diets low in sodium may reduce the risk of high blood
#VideoAlert: Chef Andrew Dole, RD shares how to pit dates for pressure. Dates are Sodium free.
a gooey Apricot-Stuffed Medjool Date appetizer: http://ow.ly/
• Dates, as part of a low sodium diet, may reduce the risk of
Juu2305Rtnt
high blood pressure.
It's #WCW (#WrapCrushWednesday) right? Whip up
these Chicken & Medjool Date Lettuce Wraps: http://
ow.ly/8GO3304qEgs
We're taking salad to the NEXT LEVEL! Try this savory Roasted disease. Dates contain no fat, saturated fat, or cholesterol.
Beet, Watermelon & Medjool Date Salad: http://ow.ly/N9hSJ
Dates have a long shelf life and do not require refrigeration. Cancer: Low fat diets rich in fiber-containing grain products,
Here are TEN ways to enjoy: http://ow.ly/I2ZIA fruits, and vegetables may reduce the risk of some of cancers,
A healthy, adult gummy bear! Our pal, Alicia Jerome, RD of a disease associated with many factors. Dates are a good
United Supermarkets/Market Street shares ways to tame your source of fiber.
sweet tooth with the great DATE: http://ow.ly/GCMRt Fruits & Vegetables & Cancer: Low fat diets rich in fruits and
Presence in Ethnic Foods fiber, Vitamin A, or Vitamin C) may reduce the risk of some
Asian / Chinese, Japanese, Korean / African / Mediterranean
types of cancer, a disease associated with many factors. Dates
are a good source of fiber.
Good source of fiber Healthy Recipes with Dates
Health Claims
Dietary Fat & Cancer: Development of cancer depends on Fruity Tuna Salad Lettuce Wraps
some cancers. Dates are fat free.
Tropical Sunrise Parfait
pressure, a disease associated with many factors. Dates are Celery with Apricot Blue Cheese Spread
Sodium free.

DRIED APRICOT
How to Select Health Claims
Purchase dried fruit that is free of mold or an abnormal smell. Dietary Fat & Cancer: Development of cancer depends on
Most varieties are available pre-packaged. many factors. A diet low in total fat may reduce the risk of
some cancers. Dried apricots are fat free.
How to Store Sodium & Hypertension:
Store in airtight container at room temperature for up to 3 • Diets low in sodium may reduce the risk of high blood
months. Abide by expiration date on pre-packaged varieties. pressure, a disease associated with many factors. Dried
apricots are Sodium free.
Step ur "A" game up! Vitamin A that is! Dried Apricots are
pressure. Dried apricots are Sodium free.
an excellent source and here's 10 ways to enjoy them: http://
ow.ly/z3Vvo • Dried apricots, as part of a low sodium diet, may reduce the
Try some smart snacking like this recipe for Celery Stuffed
w/Apricot Blue Cheese Spread. Dried apricots, dried figs & Healthy Recipes with Dried Apricots
pecans give it a great flavor! http://ow.ly/hC0M309317D
Nutrient Content Claims Time-Out Trail Mix

Good source of copper
Celery with Apricot Blue Cheese Spread

DRIED FIG
How to Select
Avoid darkened or moldy figs. pressure, a disease
associated with many
How to Store factors. Dried figs are
Stored unopened dried figs for up to 6 months. Once opened, Sodium free.
store in airtight containers. May be refrigerated.
Links to More Information pressure. Dried figs are Sodium free.
Ideas for Nuts • Dried figs, as part of a low sodium diet, may reduce the risk
Using Figs in Pasta of high blood pressure.
Social Media Posts Disease: While many factors affect heart disease, diets low
#Figs add flavor to so many recipes! We love them in this in saturated fat and cholesterol may reduce the risk of this
Spinach Salad w/Apples & Eggs: http://ow.ly/BUMNz disease. Dried figs contain no fat, saturated fat, or cholesterol.
Try some smart snacking like this recipe for Celery Stuffed Fiber-Containing Grain Products, Fruits, and Vegetables and
w/Apricot Blue Cheese Spread. Dried apricots, dried figs & Cancer: Low fat diets rich in fiber-containing grain products,
pecans give it a great flavor! http://ow.ly/hC0M309317D fruits, and vegetables may reduce the risk of some of cancers,
Pasta night? Let your imagination soar with Figatoni! No a disease associated with many factors. Dried figs are a good
kidding! Fresh or dried Fiber-rich figs can be used in baked source of fiber.
goods, desserts and even pasta! Fruits & Vegetables & Cancer: Low fat diets rich in fruits and
Chinese, Japanese, Korean / African / Mediterranean
types of cancer, a disease associated with many factors. Dried
Nutrient Content Claims figs are a good source of fiber.
Good source of fiber, Good source of copper
Healthy Recipes with Dried Figs
Health Claims
Dietary Fat & Cancer: Development of cancer depends on Celery with Apricot Blue Cheese Spread
some cancers. Dried figs are fat free.
Sodium & Hypertension: Tuna Apple Salad Sandwich

DRIED PLUM
How to Select
Avoid darkened or moldy plums. Sodium & Hypertension:
How to Store pressure, a disease associated with many factors. Dried
Store unopened containers at room temperature. Refrigerate plums are Sodium free.
after opening.
Links to More Information pressure. Dried plums are Sodium free.
Ideas for Nuts • Dried plums, as part of a low sodium diet, may reduce the
Dried Plums risk of high blood pressure.
A match made in heaven! Try this Puree of Acorn Squash & in saturated fat and cholesterol may reduce the risk of this
California Dried Plum Soup: http://ow.ly/VUmw0 disease. Dried plums contain no saturated fat or cholesterol.
Our mom blogger shares ways to use dried plums for more Fiber-Containing Grain Products, Fruits, and Vegetables and
than breakfast: http://ow.ly/WExyb Cancer: Low fat diets rich in fiber-containing grain products,
Add some spice to your life! Try this Spicy Dried Plum fruits, and vegetables may reduce the risk of some of cancers,
Marinara w/Butternut Squash Noodles! We're totally drooling a disease associated with many factors. Dried plums are a
over here! http://ow.ly/Uqyrg good source of fiber.
Good source of fiber, Good source of copper
types of cancer, a disease associated with many factors. Dried
Health Claims plums are a good source of fiber.
some cancers. Dried plums are fat free.

FIG, FRESH
Select figs that are clean and dry, with smooth, unbroken skin. Dietary Fat & Cancer: Development of cancer depends on
The fruit should be soft and yielding to the touch, but not many factors. A diet low in total fat may reduce the risk of
mushy. some cancers. Fresh figs are fat free.
Keep figs in a plastic bag in the coldest part of your • Diets low in sodium may reduce the risk of high blood
refrigerator. Use within two days. pressure, a disease associated with many factors. Fresh figs
are Sodium free.
Using Figs in Pasta pressure. Fresh figs are Sodium free.
Selecting Figs
• Fresh figs, as part of a low sodium diet, may reduce the risk
Social Media Posts of high blood pressure.
Fresh Figs! http://ow.ly/IleO302Jz1u Dietary Saturated Fat & Cholesterol & Risk of Coronary Heart
#DYK there are hundreds of varieties of figs ranging in Disease: While many factors affect heart disease, diets low
color from white to purple-black? Learn more: http://ow.ly/ in saturated fat and cholesterol may reduce the risk of this
NDq030932fZ disease. Fresh figs contain no saturated fat or cholesterol.
Presence in Ethnic Foods Cancer: Low fat diets rich in fiber-containing grain products,
Chinese, Japanese, Korean / African / Mediterranean fruits, and vegetables may reduce the risk of some of cancers,
a disease associated with many factors. Fresh figs are a good
Nutrient Content Claims source of fiber.
Good source of fiber, Good source of Vitamin B-6, Fruits & Vegetables & Cancer: Low fat diets rich in fruits and
Good source of copper vegetables (foods that are low in fat and may contain dietary
types of cancer, a disease associated with many factors. Fresh
figs are a good source of fiber.

GRAPEFRUIT
How to Select Presence in Ethnic Cuisines
Choose grapefruits with thin, smooth, firm blemish free skins African / Cuban, Puerto Rican / Latino / Mediterranean
that are heavy for their size.
How to Store Fat free, Saturated fat free, Cholesterol free, Sodium free,
Store grapefruits at room temperature for 1 week or under Good source of vitamin A, High in vitamin C
refrigeration for 2 to 3 weeks.

Broiling Grapefruit
Grapefruit Salad
How the Grapefruit Got its Name
Interesting Facts About Grapefruits
Social Media Posts

Can eating grapefruit help women achieve and maintain a
healthy weight? Get the scoop: http://ow.ly/S30Kl
#DYK Grapefruit got its name from how it grows on trees –
clustered like bunches of grapes?
#DYK The Pummelo is the largest member of the citrus family
n taste like a sweet grapefruit?
Put a lil’ FIZZ in it! Make this quick, healthy, refreshing
beverage. http://ow.ly/z3BOE

Health Claims Structure/Function Claims
Dietary Fat & Cancer: Development of cancer depends on Grapefruit are an excellent source of vitamin C, an antioxidant
many factors. A diet low in total fat may reduce the risk of that helps protect cells against free radical damage.
some cancers. Grapefruit is fat free. Grapefruit are an excellent source of vitamin C, which helps
Sodium & Hypertension: maintain healthy skin, bones and teeth.
• Diets low in sodium may reduce the risk of high blood Grapefruit are an excellent source of vitamin C, which helps
pressure, a disease associated with many factors. Grapefruit maintain the immune system.
is Sodium free.
Grapefruit are an excellent source of vitamin C, which helps
• Diets low in sodium may reduce the risk of high blood the body absorb iron from plant sources.
pressure. Grapefruit is Sodium free.
Grapefruit is a good source of vitamin A, which is needed for
• Grapefruit, as part of a low sodium diet, may reduce the risk eye and skin health.
Grapefruit is a good source of vitamin A, which is needed for
Dietary Saturated Fat & Cholesterol & Risk of Coronary Heart normal function of heart, lungs, kidneys, and other organs.
in saturated fat and cholesterol may reduce the risk of this Grapefruit is a good source of vitamin A, which helps maintain
disease. Grapefruit contains no saturated fat or cholesterol. the immune system.
Fruits & Vegetables & Cancer: Low fat diets rich in fruits and Reference: 2016 Citrus Literature Review
Grapefruit is a good source of vitamin A and high in vitamin C.
Healthy Recipes with Grapefruit
Avocado Citrus Salad with Peanut Chile

Crusted Scallops
Early Morning Round-up Parfait
Indian Fruit Salad
Ambrosia
Sunkist Growers, Inc. | Sunkist.com The Wonderful Company | Wonderful.com

Sunkist Sunkist Paramountcitrus
sunkistgrowers sunkist

GRAPES
How to Select
Choose plump, firm grapes firmly attached to the stem.
How to Store
Store in a plastic bag in the refrigerator for up to 1 week.
Links to More Information Fat free, Saturated fat free, Cholesterol free,
Grapes in Sweet & Savory Dishes Very low in sodium
Selecting Grapes
Health Claims
Storing & Using Grapes Dietary Fat & Cancer: Development of cancer depends on
Social Media Posts some cancers. Grapes are fat free.
Grapes are sweet and tasty any time – snack, or a side
w/ breakfast, lunch or dinner!
Enjoy grapes in your favorite salad, on a fruit kabob, w/ cheese pressure, a disease associated with many factors. Grapes are
or as they are! http://ow.ly/S3doA very low in sodium.
#TipoftheDay: Add one more! Add fresh fruit to • Diets low in sodium may reduce the risk of high blood
your salads -- oranges, grapes, kiwi, and avocado are naturals! pressure. Grapes are very low in sodium.
The goodness of grapes! #DYK just one 4-oz. glass of 100% • Grapes, as part of a low sodium diet, may reduce the risk of
grape juice counts as 1 serving (1/2 cup) of fruit! Learn more high blood pressure.
about nutrition, selection, and storage -- http://ow.ly/AfGQR
Presence in Ethnic Cuisines Disease: While many factors affect heart disease, diets low
Asian / Chinese, Japanese, Korean / South East Asia (Vietnam, in saturated fat and cholesterol may reduce the risk of this
Cambodia, Laos) / Mediterranean disease. Grapes contains no saturated fat or cholesterol.
Healthy Recipes with Grapes

Grapes with Ginger Creme
Grape Tasting Treat
Purple Party Parfait
Grapes and Grains

Shrimp Confetti Salad Sandwich with Grapes

HONEYDEW MELON
Choose well shaped honeydew melons that are nearly spherical. Dietary Fat & Cancer: Development of cancer depends on
Should have a waxy, not fuzzy surface and feel heavy for size. many factors. A diet low in total fat may reduce the risk of
some cancers. Honeydew melon is fat free.
How to Store
Store honeydew melons at room temperature. Once cut, store Sodium & Hypertension:
in refrigerator for up to 2 weeks. • Diets low in sodium may reduce the risk of high blood
pressure, a disease associated with many factors. Honeydew
Links to More Information melon is very low in sodium.
Melon Soup • Diets low in sodium may reduce the risk of high blood
Selecting Honeydew Melon pressure. Honeydew melon is very low in sodium.
Storing & Using Honeydew Melon • Honeydew melon, as part of a low sodium diet, may reduce
Using Honeydew Melon the risk of high blood pressure.
Make popsicles by pureeing honeydew with a little sugar and a Disease: While many factors affect heart disease, diets low in
splash of lime juice. Pour into molds, FREEZE, and ENJOY! saturated fat and cholesterol may reduce the risk of this disease.
Honeydew melon contains no saturated fat or cholesterol.
#DYK there are two types of honeydews -- one with green flesh
and the other with orange flesh? Fruits & Vegetables & Cancer: Low fat diets rich in fruits and
Nutrient Content Claims fiber, Vitamin A, or Vitamin C) may reduce the risk of some
Fat free, Saturated fat free, Cholesterol free, Very low in types of cancer, a disease associated with many factors.
sodium, High in vitamin C Honeydew melon is high in vitamin C.
Healthy Recipes with Honeydew Melon

Cold Honeydew Lime Soup
Avocado Honeydew Breakfast Smoothie

Pineapple Passion Fruit Pizza
Robinson Fresh | Robinsonfresh.com

Wespeakfresh

KIWIFRUIT
Choose slightly firm kiwifruits with a rough, fuzzy skin. Low in fat, Saturated fat free, Cholesterol free, Sodium free,
Good source of fiber, Good source of potassium, High in
How to Store vitamin C
Store un-ripened kiwifruits in plastic bags under refrigeration
for up to 6 weeks. Health Claims
Selecting & Storing Kiwifruit some cancers. Kiwifruit is low in fat.
Types of Kiwifruit Sodium & Hypertension:
Using Kiwifruit • Diets low in sodium may reduce the risk of high blood
Ways to Eat Kiwifruit pressure, a disease associated with many factors. Kiwifruit
is Sodium free.
Social Media Posts
Oh how we love kiwifruit…in cobbler, smoothies & parfaits! • Diets low in sodium may reduce the risk of high blood
Even as a meat tenderizer! http://ow.ly/S3ef3 pressure. Kiwifruit is Sodium free.
There’s several ways to enjoy kiwifruit but try this Kiwifruit • Kiwifruit, as part of a low sodium diet, may reduce the risk
Mango Salsa! It’ll knock your socks off: http://ow.ly/yY3OM of high blood pressure.
Asian in saturated fat and cholesterol may reduce the risk of this
disease. Kiwifruit contains no saturated fat or cholesterol.

Fiber-Containing Grain Products, Fruits, and Vegetables and Potassium & High Blood Pressure/Stroke (Authoritative
Cancer: Fiber-containing grain products, fruits, and vegetables Statement): Diets containing foods that are a good source of
may reduce the risk of some of cancers, a disease associated potassium and that are low in sodium, like kiwifruit,
with many factors. Kiwifruit is a good source of fiber. may reduce the risk of high blood pressure and stroke.
Kiwifruit is a good source of fiber and are high in vitamin C.
Healthy Recipes with Kiwifruit
Early Morning Round-up Parfait
Fresh Start Fruit Cups
Kiwifruit Cobbler
Kiwifruit Mango Salsa
The Oppenheimer Group | Oppy.com

Oppy OppyProduce

LEMON
Choose lemons with firm, thin, smooth skin, heavy for size. Fat free, Saturated fat free, Cholesterol free, Sodium free,
low in calories, High in vitamin C
How to Store
Refrigerate lemons for up to 2 weeks. Health Claims
Lime & Lemon Juice Drinks & Desserts some cancers. Lemons are fat free
Selecting & Storing Lemons & Limes Sodium & Hypertension:
Using Lemons & Limes • Diets low in sodium may reduce the risk of high blood
Using Lemon & Lime Juice pressure, a disease associated with many factors. Lemons
are Sodium free.
Zesting Lemons & Limes
Social Media Posts pressure. Lemons are Sodium free.
Pass the salt please. Or, should I ask to pass the lemon
• Lemons, as part of a low sodium diet, may reduce the risk of
instead? http://ow.ly/S35wU
How long can lemons be stored? Our expert has the answer -->
http://ow.ly/9dn6304dOh7
This Lemon Rosemary Zucchini offers an appetizing new flavor
that you’ll be sure to love: http://ow.ly/MyX8Q
When life gives you lemons...make lemonade! Or enjoy this sa-
vory side dish, Asparagus w/Lemon Sauce: http://ow.ly/AfKEH
Presence in Ethnic Cuisines

Asian / South East Asia (Vietnam, Cambodia, Laos) / African
Cuban, Puerto Rican / Latino / Mexican / Mediterranean

disease. Lemons contains no saturated fat or cholesterol.
Lemons are high in vitamin C.
Structure/Function Claims
Lemons are an excellent source of vitamin C, an antioxidant
that helps protect cells against free radical damage.
Lemons are an excellent source of vitamin C, which helps
maintain healthy skin, bones and teeth.
Lemons are an excellent source of vitamin C, which helps
maintain the immune system.
Lemons are an excellent source of vitamin C, which helps the
body absorb iron from plant sources.
Reference: 2016 Citrus Literature Review
Healthy Recipes with Lemon
Salmon Burgers and Sweet Potato Oven Fries
Grilled California Asparagus and Shrimp

Quinoa Salad with Lemon Vinaigrette
Avocado, Potato, and Grilled Chicken Salad
Pesto Chicken Vegetable Kebabs
Apple, Fennel & Chicken Salad with Couscous
Asparagus with Lemon Dijon Sauce
The Oppenheimer Group | Oppy.com Sunkist Growers, Inc. | Sunkist.com

Oppy OppyProduce Sunkist Sunkist
The Wonderful Company | Wonderful.com
Paramountcitrus

LIME
How to Select You scream, I scream, we all scream for more BEANS! Try this
Choose limes with smooth, shiny skin, heavy for size. simple Chipotle-Lime Three Bean Salad for your next picnic:
http://ow.ly/z3tTj
How to Store
Refrigerate limes for up to 2 weeks. Presence in Ethnic Cuisines
Links to More Information Cambodia, Laos) / African / Cuban, Puerto Rican / Latino /
Lime & Lemon Juice Drinks & Desserts Mexican
Selecting & Storing Lemons & Limes
Using Lemons & Limes
Using Lemon & Lime Juice Sugar free, low in calories, High in vitamin C
Zesting Lemons & Limes
Health Claims
Social Media Posts Dietary Fat & Cancer: Development of cancer depends on
#DYK you can use lime juice in place of salt to season fish, many factors. A diet low in total fat may reduce the risk of
chicken or pork? More info on this tasty fruit http://ow.ly/ some cancers. Limes are fat free.
j6BBF
Fix that Mexican food craving w/ these Chili & Lime Chicken • Diets low in sodium may reduce the risk of high blood
Potato Tacos! A trip across the border for a fraction of the cost: pressure, a disease associated with many factors. Limes are
http://ow.ly/s9P5K Sodium free.
Excite your palate with a Lime-marinated Onion Salad! Delicious • Diets low in sodium may reduce the risk of high blood
on the side of many southwestern foods: http://ow.ly/tZDFk pressure. Limes are Sodium free.
Take corn to another level! Enjoy this Corn on the Cob w/Chili • Limes, as part of a low sodium diet, may reduce the risk of
Lime Butter: http://ow.ly/mRpGk high blood pressure.

disease. Limes contains no saturated fat or cholesterol.
types of cancer, a disease associated with many factors. Limes
are high in vitamin C.
Limes are an excellent source of vitamin C, an antioxidant that
helps protect cells against free radical damage.
Limes are an excellent source of vitamin C, which helps
maintain healthy skin, bones and teeth.
Limes are an excellent source of vitamin C, which helps
maintain the immune system.
Limes are an excellent source of vitamin C, which helps the
body absorb iron from plant sources.
Healthy Recipes with Lime
Avocado Melon Breakfast Smoothie
Cold Honeydew Lime Soup
Mango Cucumber Soup
Grilled Chicken Lettuce Wraps with Blueberry

Bell Pepper Relish
Marinated Lime and Onion Salad
Watermelon Gazpacho

Paramountcitrus

MANDARIN ORANGE
Select fruits that are unblemished and heavy for their size. Fat free, Saturated fat free, Cholesterol free, Sodium free,
Avoid those with cuts, soft spots, or mold. High in vitamin C, Good source of fiber, Good source of copper
How to Store Health Claims

They may be stored in a cool, dark spot for a few days, but Dietary Fat & Cancer: Development of cancer depends on
ideally should be refrigerated to extend shelf life up to 2 weeks. many factors. A diet low in total fat may reduce the risk of
some cancers. Mandarins are fat free.
Difference Between a Mandarin and a Tangerine Sodium & Hypertension:
Mandarin Oranges • Diets low in sodium may reduce the risk of high blood
pressure, a disease associated with many factors. Mandarins
Mandarin Salad
are Sodium free.
Bring on the color & crunch for #MeatlessMonday! Enjoy this pressure. Mandarins are Sodium free.
Mandarin Orange Salad: http://ow.ly/YhiCu
• Mandarins, as part of a low sodium diet, may reduce the risk
Get your taste buds dancing from the flavors of this Asparagus, of high blood pressure.
Mandarin Orange, Chicken & Rice Salad: http://ow.ly/N0PqL
Try this Mandarin Orange & Spinach Salad w/Quinoa: http:// Disease: While many factors affect heart disease, diets low
ow.ly/z3yN9 in saturated fat and cholesterol may reduce the risk of this
If you're stuck for a meal idea, you might want to give our disease. Mandarins contain no fat, saturated fat, or cholesterol.
Pork Chops with Mandarin Orange Salsa a try: http://ow.ly/ Fiber-Containing Grain Products, Fruits, and Vegetables and
fGY530934vO Cancer: Low fat diets rich in fiber-containing grain products,
Presence in Ethnic Foods a disease associated with many factors. Mandarins are a good
Asian / Cajun, Creole source of fiber.

fiber, Vitamin A, or Vitamin C) may reduce the risk of some types
of cancer, a disease associated with many factors. Mandarins are
a good source of fiber and an excellent source of vitamin C.
Mandarin oranges are an excellent source of vitamin C,
an antioxidant that helps protect cells against free radical
damage.
Mandarin oranges are an excellent source of vitamin C, which
helps maintain healthy skin, bones and teeth.
helps maintain the immune system.
helps the body absorb iron from plant sources.
Healthy Recipes with Madarin Oranges
Symphony of Fruit Pizza Pork Chops with Mandarin Orange Salsa
Asparagus, Mandarin Orange, Chicken and

Rice Salad Broccoli Mandarin Salad
Fruit Soup

Paramountcitrus

MANGO
Sponsored By:
7. Black dots you may see on a mango does not mean that
How to Cut a Mango it’s bad. Dark speckles are usually an indicator of moisture
Mangos have a long flat seed in the middle. while the mango was still on the tree. Those little black
1. Find the nose of the mango, position the nose upwards. dots do not penetrate the flesh and will not ruin the
delicious taste.
2. Slice downwards approximately ¼" from the center on
each side, forming two cheeks. 8. Select mangos at room temperature. It might come
natural to select chilled produce items, but look for
3. Score the flesh of each cheek without breaking the skin.
mangos that are at room temperature.
4. Scoop out the mango slices.
How to Store
How to Select Store all mangos at room temperature. A riper mango will last
All mangos are similar in terms of ripeness – they get softer as 1-2 days, whereas a less ripe mango can last up to about a
they ripen! Always feel the mango to judge its ripeness level. week. Refrigerate peeled, cut mangos for up to five days, or
Here are a few things to consider when selecting a mango: freeze for up to six months. To speed up the ripening process,
5. Don’t focus on appearance since all mangos look place the mango in a brown paper bag.
different. Their look is usually more of an indicator of
variety, not ripeness. Links to More Information
How to Cut
6. Consider when you’ll eat the mango. There is no one way
to get the right mango. If you will be cutting the mango How to Select
later in the week, get a firmer mango so it ripens right Mango Facts
on time. If you plan to enjoy the fruit as soon as you get Mango Recipes
home, look for a slightly soft mango. Mango Nutrition

Social Media Posts
Try these Vegan No-Bake Mango Ease your mornings with these
Cheesecake bites for a healthier spin on mango smoothie packs: http://ow.ly/
dessert: http://ow.ly/uCCa30cCRBA O9XW30cEvg5
Freshen up your salad with mango! This nutritious fruit is great This Mango and Turmeric Brown Rice
with savory plates: http://ow.ly/lhUi30cD4MY recipe is packed with nutrients: http://
ow.ly/beYJ30cEwl1
Get 100% of your daily Vitamin C with only 1 cup of mangos!
More nutrition info here: http://ow.ly/154X30cEceW
Your kids are sure to have a blast making these Mango Berry
Pops: http://ow.ly/u5iM30cExkG
May your day be as simple as your toast:
http://ow.ly/mOox30cEeLT
Cool off this summer with a Blended
Mango Limeade: http://ow.ly/
ovsC30cEMRx
Mango and beans give your salsa a tasty
boost, try this one today: http://ow.ly/
KtxG30cEoJP Incorporate healthy ingredients into your kids’ dessert with
this Jungle Shortcake: http://ow.ly/dhEw30cENhD
#WCW (#WrapCrushWednesday) = Orange Mango Chicken

Lettuce Wraps --> http://ow.ly/9OSb308lyPB
Give your pork a Mexican mangover with
this flavorful carnitas recipe: http://ow.ly/ Take your toast to a new level! Sink your teeth into Strawberry
UGZ930cEqEk Mango Feta Toast Points: http://ow.ly/BANf3081oS3
Deliciousness by the spoonful! Try this Mango Cucumber

Soup: http://ow.ly/QEHs307LV6k
A quinoa bowl has never looked so good! Try this Salmon
Mango Curry recipe, and you’re sure to agree: http:// Enjoy a tall glass of a Mango Orange Smoothie: http://
ow.ly/965h30cErFI ow.ly/7Unb307KGQS
This Asian Mango & Chicken Wrap is our #WCW

(#WrapCrushWednesday) --> http://ow.ly/FT8p307uvEr
There are so many things to love about
this Southwest Mango Pizza: http://ow.ly/ Enjoy Fish Tacos w/Fresh Mango Salsa for #TacoTuesday -->
EHB930cEsSc http://ow.ly/ww6p3075jt2
Give your #salad a #MANGOVER! Try this refreshing

Mango & Smoked Turkey Salad for lunch today! http://
Make your dessert fresh, sweet, and healthy with mango soft
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serve: http://ow.ly/lmqa30cEu1k
There's several ways to enjoy kiwifruit like this Kiwifruit Mango
Impress your guests with these Pork and Mango Spring Rolls:
Salsa! It'll knock your socks off: http://ow.ly/yY3OM.
http://ow.ly/pj8830cEuTy
#TastyTuesday
Fall flavors with a tropical twist? Yes, please! http://
What's shakin'? How about this Champagne Mango Milk Shake
ow.ly/6LHK30cEv69
--> http://ow.ly/zOvc3036Nlq
This TASTY & TANGY Mango Berry Rotini Salad has a SWEET Are your mouths watering for MANGOES? We've got TEN juicy
surprise in EVERY bite! http://ow.ly/ZXM8T ways to enjoy --> http://ow.ly/KTky302gDgd

a disease associated with many factors. Mangos are a good
source of fiber.
Mangos are an excellent source of vitamin C, and vitamin A.
Common Consumer Question

Where do mangos come from?
Most mangos in the United States are imported from Mexico,
Peru, Ecuador, Nicaragua and Guatemala. Domestically, Puer-
to Rico, Hawaii and Florida also produce mangos. Outside the
United States, mangos are grown in dozens of countries, nota-
bly India, China, Thailand and Pakistan. Mangos are native to
South Asia and require tropical environments to grow.
Is mango skin safe to eat?

While we do not recommend eating the mango skin, it is often
enjoyed by many cultures. For those who have allergic reac-
tions when coming in contact with mango skin, it would be
best to steer clear from eating the unpeeled fruit. The mango
skin contains urushiol, a compound found in poison ivy and
poison oak, and may cause an allergic reaction for some indi-
viduals. This reaction can produce the same type of allergic
reactions as poison ivy, poison oak, or poison sumac, including
Presence in Ethnic Cuisines skin lesions, or swollen lips and tongue. While a mango allergy
Asian / South East Asia (Vietnam, Cambodia, Laos) / African / is rare, you’ll want to make sure you’re not allergic to mango
Mexican, Cuban, Puerto Rican, Caribbean / Latin-American / before you chomp down on one of these unpeeled fruits.
Indian, Pakistani
Source: http://web.extension.illinois.edu/cfiv/homeowners/120726.html

Mangos are an excellent source of vitamin A, vitamin C and
folate. Mangos are also a good source of vitamin B6, fiber and Consumer Handouts
copper. Mangos contain no fat, saturated fat, cholesterol and
sodium.
Health Claims Nutritious Balance Booklet

some cancers. Mangos contain no fat.
pressure, a disease associated with many factors. Mangos
Fuel Up with Mangos
are Sodium free.
disease. Mangos contain no fat, saturated fat, or cholesterol.

Tasty Recipes with Mango
Blackened Shrimp Skewers

with Coconut Mango Pilaf Banana Mango Soft Serve
Mango Milkshake
Chicken Wings with Mango Chili Sauce
Chilled Mango Soup
Mango Ginger Lemonade

Indian Fruit Salad
Kiwifruit Mango Salsa

Mango and Brie Quesadilla
Rise and Shine Rio Shake
Mango Chickpea Salad
Mango Smoothie
Mango Berry Rotini Salad

Mango, Tomatillo and Chipotle Salsa
Mango Cucumber Soup
Quinoa Burgers with Mango Curry Relish
Strawberry Mango Feta Toast
Tropical Baked Oatmeal

Thai Shrimp Mango Wrap
Mango Spring Rolls Asian Mango Chicken Wraps
The National Mango Board | Mango.org

Mango Board Mango_Board mangoboard National Mango Board National Mango Board

NECTARINE
Choose firm nectarines with smooth skin. Dietary Fat & Cancer: Development of cancer depends on
How to Store some cancers. Nectarines are low in fat.
Store unripe nectarines in paper bag until ripe, then store at
room temperature for use within 2-3 days.
Links to More Information pressure, a disease associated with many factors. Nectarines
contain no sodium.
More Ways to Use Peaches & Nectarines
Selecting Peaches & Nectarines • Diets low in sodium may reduce the risk of high blood
pressure. Nectarines contain no sodium.
Storing Peaches & Nectarines
Using Peaches & Nectarines • Nectarines, as part of a low sodium diet, may reduce the
White Flesh Peaches & Nectarines
FUZZworthy --> #DYK the NECTARINE is actually a in saturated fat and cholesterol may reduce the risk of this
subspecies of peach that lacks the gene for fuzz! disease. Nectarines contain no saturated fat or cholesterol.
Presence in Ethnic Cuisines vegetables (foods that are low in fat and may contain dietary
Mediterranean
Nutrient Content Claims types of cancer, a disease associated with many factors.
Low in fat, Saturated fat free, Cholesterol free, Sodium free, Nectarines are a good source of vitamin C.
Good source of vitamin C

ORANGE
How to Select
Choose oranges with firm, smooth skins, heavy for size. of grilled chicken or fish. Top w/Mandarin oranges. Viola! A
cool crunchy salad!
How to Store
Nothing like a good ol’ glass of OJ! Pair it up with some juicy
Store oranges at room temperature for 1-2 days.
pears and try this Pears w/Orange Drizzle recipe: http://ow.ly/
Refrigerate for 1-2 weeks.
zOxtd
Links to More Information Beet juice? Really? Yep! Use a juicer and combine the juice of
Juicing Oranges a small beet with 1 c. 100% orange or apple juice. Enjoy!
More Ways to Use Oranges & Zest
Selecting & Storing Oranges
Using Orange Zest
Using Oranges Mexican / Mediterranean / Southern
Ways to Cut Oranges
Social Media Posts Fat free, Saturated fat free, Cholesterol free, Sodium free,
Pears in Orange Sauce from @Fruit_Veggies is the perfect Good source of fiber, High in vitamin C
dessert for any occasion: http://ow.ly/UOCiw
100% orange juice is the new SUPERFOOD? Get the facts and Health Claims
drink up: http://ow.ly/TZLFN Dietary Fat & Cancer: Development of cancer depends on
#TipoftheDay: Add one more! Add fresh fruit to your salads -- many factors. A diet low in total fat may reduce the risk of
oranges, grapes, kiwi, and avocado are naturals! some cancers. Oranges are fat free.
What do you get for your money? $1 can of soda = sugar, Sodium & Hypertension:
caffeine. $1 glass of orange juice = Vitamin C, potassium.
pressure, a disease associated with many factors. Oranges
#TipoftheDay: Dress up a salad for your main meal. Add slices are Sodium free.

• Diets low in sodium may reduce the risk of high blood Oranges are an excellent source of vitamin C, which helps
pressure. Oranges are Sodium free. maintain healthy skin, bones and teeth.
• Oranges, as part of a low sodium diet, may reduce the risk Oranges are an excellent source of vitamin C, which helps
of high blood pressure. maintain the immune system.
Dietary Saturated Fat & Cholesterol & Risk of Coronary Heart Oranges are an excellent source of vitamin C, which helps the
Disease: While many factors affect heart disease, diets low body absorb iron from plant sources.
in saturated fat and cholesterol may reduce the risk of this Oranges are a good source of fiber, which helps maintain colon
disease. Oranges contains no saturated fat or cholesterol. health and regularity.
Fiber-Containing Grain Products, Fruits, and Vegetables and Oranges are a good source of fiber, helps maintain healthy blood
Cancer: Low fat diets rich in fiber-containing grain products, sugar levels.
a disease associated with many factors. Oranges are a good source of fiber, helps maintain heart health.
Oranges are a good source of fiber.
vegetables (foods that are low in fat and may contain dietary Common Consumer Question
fiber, Vitamin A, or Vitamin C) may reduce the risk of some Does Cara Cara effect certain drugs the way grapefruit does?
Cara Cara oranges are not part grapefruit; they are a navel
Oranges are a good source of fiber and high in vitamin C.
orange. Although they may appear similar due to coloring, they
do not contain furanocoumarin compounds found in grapefruit
Structure/Function Claims that interfere with some medications.
Oranges are an excellent source of vitamin C, an antioxidant Source: Direct communications with Dr. Bhinu Patil, Texas A&M University, Director
that helps protect cells against free radical damage. Vegetable and Fruit Improvement Center, March 3, 2016.
Healthy Recipes with Oranges
Grilled Lamb Salad Berry Plum Salad
Rigatoni with Chicken and Pesto with

Carrots with Garlic Orange Glaze
Spinach Fresh Fruit Salad
Mixed Greens with Fresh Oranges and

Ambrosia
White Beans
Avocado Citrus Salad with Peanut Chile

Crusted Scallops

Paramountcitrus

*Note that the nutrition information is
100% ORANGE JUICE specific to Tropicana's 100% Orange Juice.
Social Media Posts

Sponsored By: Orange juice is one of the most nutrient-rich fruit juices in the
US. It’s like a nutrient hug in every sip. #goodnessofjuice
100% not from concentrate orange juice is made from real

Usage oranges, and no added water, sugar, or preservatives. Now that
100% orange juice has a lot to offer in addition to its great looks good any time of the day. #DYK
taste. It provides many essential nutrients, including vitamin
C and potassium. While on its own it’s a great way to start Did you know the vitamin C in 100% orange juice helps keep
the morning, orange juice can be added to smoothie bowls, your immune system healthy? #ojgoodness #DYK
sauces, and other favorite recipes to boost flavor and nutrition.
Are you watching your added sugars? Great news, 100%
orange juice has no added sugars! #goodnessofjuice
How to Store
Store oranges at room temperature for 1-2 days. 100% orange juice isn’t just for drinking; check out healthy
Refrigerate for 1-2 weeks. recipes using 100% orange juice to boost flavor and nutrients!
#ojgoodness
Links to More Information Nutritious #GoodnessofOJ can help you get through your
Juicing Oranges morning commute. #goodmorning
Tropicana.com
Did you know that an 8 oz glass of 100% orange juice
has as much potassium as a medium banana? #DYK
#Goodnessofjuice

Who’s tasted the #GoodnessofOJ today, and what kind have
you had?
100% orange juice is having a free-for-all: it’s naturally fat-

free, sodium-free, and cholesterol-free. #GoodnessofOJ today
#tipoftheday
100% orange juice is a good source of potassium, which helps

control the balance of fluid in the body and helps maintain a
healthy blood pressure. #goodnessofOJ
One 8-ounce glass of 100% orange juice counts as 1 cup of

fruit. #MyPlate
100% orange juice contains more folate than most other

juices. #DYK
Most Americans don’t meet their daily fruit recommendations

–add some 100% orange juice to your day to boost your fruit
intake #MyPlate
Add in some 100% orange juice to your morning smoothie for

a healthy start to your day. #goodmorning
#DYK that 100% orange juice contains polyphenols? One 8

oz glass of orange juice contains almost 40mg of hesperidin
#tipoftheday #USDAdatabase
Add a little orange juice to your granola for a sweet on-the-go

snack. #goodnessofoj
Structure Function Claims and Nutrition
Nutrient Content Claims Messages
Drinking 100% orange juice is a great way to get closer to
Tropicana Pure Premium 100% orange juice contains no
your nutrient and food group recommendations. 100% orange
cholesterol, saturated fat, sodium or added sugars. One
juice is an excellent source of vitamin C and a good source of
8-ounce glass provides many vitamins and minerals, the
potassium, both of which are under consumed by Americans.
juice from 2 oranges, and counts toward 1 cup of the daily
One 8 ounce glass counts as 1 cup of fruit and is an excellent
fruit recommendations. A serving of Tropicana Pure Premium
source of vitamin C and a good source of potassium, thiamine
100% orange juice is an excellent source of vitamin C, and a
and folate. In addition, some orange juices are fortified with
good source of potassium, thiamine and folate.
calcium and vitamin D, which are important for promoting
bone health.
Health Claims
Dietary saturated fat, cholesterol and risk of coronary Benefits of vitamin C content of 100% orange juice. 100%
heart disease: orange juice contains over 100%of your daily recommended
• While many factors affect heart disease, diets low in amount of vitamin C. Vitamin C contributes to healthy immune
saturated fat and cholesterol may reduce the risk of this function, and may contribute to maintenance of bone health.
disease. 100% orange juice contains no saturated fat or
cholesterol. Beyond the benefits of vitamins and minerals. 100% orange
juice contains not only essential nutrients but also phytonu-
Sodium and hypertension: trients, including hesperidin. Phytonutrients are non-essential
• Diets low in sodium may reduce the risk of high blood dietary compounds that may have health protecting qualities.
pressure, a disease associated with many factors. Hesperidin has been studied in relation to cardiovascular dis-
• 100% orange juice contains no sodium. ease. However, research in this area is just beginning so you
can look forward to more news on hesperidin.

Does 100% orange juice count as a serving of fruit?
An 8 ounce serving of 100% juice counts toward 1 cup of
fruit recommendations in accordance with the 2015-2020
Dietary Guidelines for Americans and MyPlate. MyPlate
recommends that Americans consume 1 ½ to 2 cups of fruit
per day. The Dietary Guidelines recommend that a majority of
daily fruit come from whole fruit. This is important because
more than 75% of Americans do not eat enough fruit to meet
recommendations.
How does 100% orange juice fit in a healthy diet?

The 2015 Dietary Guidelines state that healthy eating patterns
include servings of fruit and include 100% juice as fruit
servings. The Dietary Guidelines recommend that a majority of
daily fruit servings come from whole fruit. In addition, drinking years old was associated with a small but clinically insig-
100% juice is associated with a diet lower in added sugars nificant weight gain while juice drinking was not associated
and better diet quality according to scientific research. with weight changes in children 7-18 years old. In addition,
research suggests that people who drink 100% juice have
higher intake of some micronutrients and better diet quality
compared to non-juice drinkers.
Does 100% orange juice contain calcium?

Some 100% orange juices are fortified with calcium and
vitamin D. Always check the nutrition label if you prefer to buy
orange juice that is fortified with these nutrients.
Does 100% orange juice contain phytonutrients?

Yes! Orange juice contains a number of phytonutrients. One of
the most studied phytonutrients in orange juice is hesperidin.
Although research is still emerging, some studies have shown
benefits on cardiovascular disease risk factors. More research
is needed to fully understand how the phytonutrients in orange
juice benefit our health.
How much sugar is in 100% orange juice?
100% orange juice contains no added sugars; the only sugars
it contains are those coming from the oranges.
Is it appropriate for my child to drink 100% orange juice?

100% orange juice can be part of a healthy diet for children
over 1 year of age. The amount of juice your child may drink
is based on the child’s age and nutrition needs. The Ameri-
can Academy of Pediatrics has specific recommendations for
100% juice: children from 1-3 years should drink no more
than 4 ounces per day, children 4-6 years old should drink
no more than 4-6 ounces per day, while children 7-18 years
should drink no more than 8 ounces per day.
Does drinking 100% juice lead to weight gain?

The majority of scientific research suggests that drinking
100% juice is not associated with weight gain in children. A
recent meta-analysis looked at changes in BMI in children who
drank 100% juice and found juice drinking in children 1-6

Tools/Handouts Research on Juice
The Power of the Pour: Aghajanian P, et al. The roles and mechanisms of actions of vitamin C
The Power A Toolkit About 100% Juice in bone: new developments. J Bone Miner Res. 2015; 30(11):1945-55.
of the Pour:
https://www.ncbi.nlm.nih.gov/pubmed/26358868
Auerbach BJ, et al. Fruit juice and change in BMI: a meta-

analysis. Pediatrics. 2017; 139(4). https://www.ncbi.nlm.nih.gov/
All Forms Brochure pubmed/28336576
Hyson DA. A review and critical analysis of the scientific literature related
to 100% fruit juice and human health. Adv Nutr. 2015; 6: 37-561.
http://advances.nutrition.org/content/6/1/37.long
Juice Facts (from Dr Lisa Iranshahi M, et al. Protective effects of flavonoids against microbes
Thornton, Pediatrician) and toxins: the cases of hesperidin and hesperetin. Life Sci. 2015;
15(137):125-32. https://www.ncbi.nlm.nih.gov/pubmed/26188593
O’Neil CE et al. Diet quality is positively associated with 100% fruit juice
consumption in children and adults in the United States: NHANES 2003-
2005. Nutr J. 2011; doi 10.1186/1475-2891-10-1 https://www.ncbi.
nlm.nih.gov/pubmed/21314991
Debunking Myths About Juice O’Neil CE, Nicklas TA. A review of the relationship between 100% fruit
juice consumption and weight in children and adolescents. Amer J
Lifestyle Med. 2008; 2(4):315-354. http://journals.sagepub.com/doi/
abs/10.1177/1559827608317277
Juice Central Rampersaud GC, Valim MF. 100% citrus juice: nutritional contribution,
dietary benefits, and association with anthropometric measures. Crit Rev
Fruit Juice and Your Child’s Food Sci Nutr. 2017; 57(1):129-140. https://www.ncbi.nlm.nih.gov/
pubmed/25831042
Diet
Wang Y et al. Impact of orange juice consumption on macronutrient
and energy intakes and body composition in the US population. Public
Whole Truth About 100%
Health Nutr. 2012; 15(12)2220-7. https://www.ncbi.nlm.nih.gov/
Fruit Juice (Health
pubmed/22433835
Professional Tool)
Healthy Recipes with 100% Orange Juice
Peach-Raspberry Smoothie Bowl

Mango Lassie Smoothie Bowl
Cantaloupe Smoothie Bowl

Orange Maple Granola
Tropicana | Tropicana.com
Tropicana Tropicana Prepared by PepsiCo nutrition

PAPAYA
How to Select Nutrient Content
Select papayas that are firm with some yellow streaks and free Claims
of blemishes. Fat free, Saturated fat free,
Cholesterol free, Very low in
How to Store sodium, High in vitamin C,
Keep papayas at room temperature for 2–3 days until they are Good source of copper
totally yellow to orange.
Health Claims
Links to More Information Dietary Fat & Cancer: Development of cancer depends on
Using Papaya Seeds many factors. A diet low in total fat may reduce the risk of
Storing and Using Papaya some cancers. Papayas are fat free.
Selecting and Storing Papaya Sodium & Hypertension:
Social Media Posts pressure, a disease associated with many factors. Papayas
#DYK papaya seeds are edible & can be added to salad are very low in sodium.
dressings? Get more tips: http://ow.ly/cM0FN
Take a DIP in this Papaya Black Bean Salsa --> http:// pressure. Papayas are very low in sodium.
ow.ly/6XE73012ZNb
• Papayas, as part of a low sodium diet, may reduce the risk
We have our TOP TEN ways to enjoy this EXOTIC fruit: http:// of high blood pressure.
ow.ly/kHUx300zIjR
Add a taste of the tropics with Papayas! Our mom blogger Disease: While many factors affect heart disease, diets low
shares these SWEET ideas: http://ow.ly/1Drz3002Lfy in saturated fat and cholesterol may reduce the risk of this
disease. Papayas contain no fat, saturated fat, or cholesterol.
Asian / Chinese, Japanese, Korean / South East Asia (Vietnam, Fruits & Vegetables & Cancer: Low fat diets rich in fruits and
Cambodia, Laos) / African / Cuban, Puerto Rican / Latino / vegetables (foods that are low in fat and may contain dietary
Mexican / Pacific Islands fiber, Vitamin A, or Vitamin C) may reduce the risk of some
Papayas are an excellent source of vitamin C.
Healthy Recipe with Papaya
Papaya and Black Bean Salsa

PEACH
How to Select
Choose peaches with firm, fuzzy skins that yield to #DYK apples, pears, peaches, plums, apricots, cherries,
gentle pressure when ripe. Avoid blemishes. blackberries, raspberries, and strawberries are all members of
the rose family?
How to Store
Feeling PEACHY this morning? Enjoy these Perfectly Peachy
Store unripe peaches in paper bag. When ripe,
Waffles #Yummy: http://ow.ly/z1gp9
store at room temperature for use within 1-2 days.
Links to More Information Presence in Ethnic Cuisines

Chinese, Japanese, Korean / African / Mediterranean /
More Ways to Use Peaches & Nectarines
Southern
Selecting Peaches & Nectarines
Storing Peaches & Nectarines Nutrient Content Claims
Using Peaches & Nectarines Low in fat, Saturated fat free, Cholesterol free, Sodium free,
White Flesh Peaches & Nectarines Good source of vitamin C
Quick Peach Crisp & Cobbler
Using Canned Peaches
Social Media Posts

Try these California Dreamin’ Chicken Tacos with Peach Slaw
for #TacoTuesday: http://ow.ly/NyW9Y
Feeling PEACHY? Kick it up a notch and try this Peachy
Chipotle Salsa: http://ow.ly/zjR1s
#WatchThis and learn everything you need to know about
PEACHES: http://ow.ly/zjS10
Need a quick cool off? Try this refreshing Grilled Peach Salad
w/ Spinach & Red Onion Vinaigrette: http://ow.ly/zk6OZ
#TipoftheDay: A #healthy way to refresh & rehydrate is by
drinking water flavored w/fresh citrus fruit, sliced peaches or
berries.

Health Claims
Dietary Fat & Cancer: Development of cancer depends on Dietary Saturated Fat & Cholesterol & Risk of Coronary Heart
many factors. A diet low in total fat may reduce the risk of Disease: While many factors affect heart disease, diets low
some cancers. Peaches are low in fat. in saturated fat and cholesterol may reduce the risk of this
Sodium & Hypertension: disease. Peaches contain no saturated fat or cholesterol.
• Diets low in sodium may reduce the risk of high blood Fruits & Vegetables & Cancer: Low fat diets rich in fruits and
pressure, a disease associated with many factors. Peaches vegetables (foods that are low in fat and may contain dietary
are Sodium free. fiber, Vitamin A, or Vitamin C) may reduce the risk of some
• Diets low in sodium may reduce the risk of high blood types of cancer, a disease associated with many factors.
pressure. Peaches are Sodium free. Peaches are a good source of vitamin C.
• Peaches, as part of a low sodium diet, may

reduce the risk of high blood pressure.
Healthy Recipes with Peaches
Peach Chipotle Salsa over Talapia
Perfectly Peachy Waffles Honey-Dijon Chicken with Peach-Cilantro Salsa
California Cling Peach Board | calclingpeach.com/ Pacific Coast Producers | canned-fresh.com

California-Cling-Peaches CalClingPeach Pcoastpfan Cagrownfruit
Seneca Foods Corporation | Senecafoods.com

SenecaFoods

PEAR
Choose firm pears with intact stems to ripen at home. Some
grocers display ripe or near ripe pears that will yield to
pressure by the stem and will be ready in a day or two. If the
belly of the pear is soft, it is likely overripe, but still good to
use in smoothies and soups.
Sponsored By:
How to Store
If pears are ripe, use them right away or refrigerate for up to
5 days to slow further ripening. If they are firm, leave them at
How to Select room temperature. Be sure to check them daily to catch them
A Ripe Pear is a Sweet Pear! at perfect ripeness.
A little known fact about the pear is that it does not ripen well You can also arrange them in a fruit bowl and place them on
on the tree. Pears are harvested when mature, but not yet ripe. the kitchen counter, dining room table, or even in the living
Instead, they slowly reach a sweet and succulent maturity as room so you can enjoy their beauty as they ripen.
they ripen from the inside out at room temperature.
To Prevent Browning
As tempting as pears might be right from the grocer’s stand, Like many fruits, the flesh of cut or peeled pears will
a little bit of patience and know-how will ensure your pear eventually brown. This natural oxidation process, however,
reaches its peak flavor. does not affect the taste or quality. Browning can be slowed
So, how do you know when the pear has ripened to sweet and by “acidulating” the cut surfaces with a mild solution of 50%
juicy perfection? water and 50% lemon juice. Lightly poaching pears will also
slow the browning and is a good way to prepare pears for use
While a Bartlett’s skin color
in salads. You can also use natural anti-browning products
brightens as it ripens, most
such as NatureSeal, which will slow down browning for over
varieties of pears show little
a week.
change in color.
The best way to judge ripeness for Refrigerating Pears
non-Bartlett varieties is to Check Remember, don’t refrigerate an unripe pear!
the Neck™: Apply pressure to Ripe pears can be eaten or placed in the refrigerator for up
the neck of the pear with your to 5 days. While refrigeration will delay any further ripening of
thumb. If it yields to pressure, it’s the pear, it will not stop it altogether. Remember, pears need to
ripe. Easy, isn’t it? ripen at room temperature, so don’t refrigerate an unripe pear!

Speedy Ripening @USAPears is a great start to
Place underripe pears in a fruit bowl at room temperature meeting your fruit intake.
near other ripening fruit like bananas, which naturally give off usapears.org/pear-nutrition/
ethylene and will help speed up the ripening process. And if
you find yourself with a few too many overripe pears, blend
them into smoothies, soups, sauces and purees!
Pears are part of a #healthy diet.
Wash Before Eating Learn more at http://usapears.org/
All it takes is cold water pear-nutrition/ #nutrition #healthtips
Thoroughly wash pears immediately prior to eating or #foodforlife
preparation. Under cold, drinkable water, use your clean hands
or a soft-bristled produce scrub brush to gently, but vigorously,
scrub the entire exterior of the pear, taking extra care to #DYK? Anjou pears are in season! Plus
cleanse the indentations near the stem (at the top) and calyx they’re juicy and delicious. http://bit.
(at the bottom) of the pear. The total process will take 15–20 ly/1qyVoTc
seconds.
Washing the entire exterior of the pear will help to eliminate
dirt and/or commonly occurring bacteria that may be found on
These simple pear-ings can help balance
the fruit’s surface. Wash fruit even if you plan on peeling it.
your morning, plus they make yummy
#snacks! http://bit.ly/1QJQRCM
Asian / South East Asia (Vietnam, Cambodia, Laos) /
Mediterranean
December is National Pear Month, and @
Links to More Information Fruit_Veggies is going to tell you all about
USAPears.org them --> http://ow.ly/ULYMA
World’s largest website dedicated to pears.
USA Pears variety video
Happy #NationalHeartMonth!
How to ripen pears video
Bartletts and Anjou are certified heart-
USA Pears Snacking - rule of two video
healthy @American_Heart
Recipe ideas search
Pear nutrition research
Supermarket Dietitian toolkit and resources PEAR-LICIOUS & NUTRITIOUS!
Snacking tips Pears are packed w/ fiber, vitamins &
Resources for kids minerals. Try these 100-cal gems in these
recipes for National Pear Month: http://
ow.ly/UM3Qs
Social Media Posts
Pears in Orange Sauce from @Fruit_Veggies is the perfect
Take a closer look inside your pear! What dessert for any occasion: http://ow.ly/UOCiw
you find may surprise you. http://bit.
ly/72116FBTW There are many ways to eat pears -- @Fruits_Veggies shares
their top ten --> http://ow.ly/UMd1D
A delectable dessert is just minutes away! These

honey-sweet, Ginger Poached Pears will satisfy any sweet
The most delicious way to use your pear
tooth: http://ow.ly/TZNyo
from firm to very ripe! http://usapears.
org/green-anjou/ Lentils, pears & apples are all considered high in fiber--find out
what other fruits/veggies carry that label: http://ow.ly/9EhI2
Pear season is ‘ready-to-be-healthy’ season – watch for fresh

@USA Pears in store.

Some Typical Consumer Questions
Where are USA Pears grown?
USA Pears are grown where the right mix of volcanic soil,
clean mountain water and warm spring and summer days, with
cool nights, combine to produce some of the world’s finest
pears. Washington and Oregon produce 84% of the nation’s
fresh pear crop. Only pears grown in Washington and Oregon
are sold under the USA Pears label.
The pears I find in the grocery store are hard and green. Why?
Pears are a unique fruit in that they ripen best off the tree. As
such pears are transported when they’re fully mature, but
not always ripe. This assures that pears you buy are in good delightful results. They can be used as ingredients in baked
condition to properly ripen them at home after you buy them. goods. Pears are also delicious in preserves, jams and chutney.
Anything that can be done with an apple can be done with a
Why aren’t the pears on display at the grocer as ripe as the pear!
ones I sample at your special events?
The pears for sampling were ripened ahead of time so that we What do I do with my pears when I get them home?
can show people how the fruit tastes when it has been properly If pears are ripe, use them right away or refrigerate for up to
ripened. Grocery stores often keep less ripe fruit on display 5 days to slow further ripening. If they are firm, leave them at
so that they can keep them for several days without the fruit room temperature. Be sure to check them daily to catch them
getting overripe. Your pears at home can taste the same if you at perfect ripeness.
simply allow them to ripen to perfection by leaving them at
You can also arrange them in a fruit bowl and place them on
room temperature in your own kitchen!
the kitchen counter, dining room table, or even in the living
How can I keep cut pears from browning? room so you can enjoy their beauty as they ripen. Did you ever
Browning, or oxidation, is a natural process that occurs when notice that realtors love to use decorative bowls of pears in
cut pears are exposed to oxygen. This can be slowed by homes they’re trying to sell? They’re beautiful!
“acidulating” the cut surfaces with a mild solution of 50%
water and 50% lemon juice, which can either be brushed on Consumer Handouts
or dipped in. Although this process won’t completely stop the
browning of your pear, it will provide you with a little extra
time to enjoy your delicious fruit. We suggest your cut pear be
used as quickly as practical. Lightly poaching pears will also
slow the browning and is a good way to prepare pears for use Consumer Brochure
in salads. You can also use natural anti- browning products
such as NatureSeal, which will slow down browning for over a
week.
How do you freeze pears?

We don’t recommend freezing fresh pears that have not been
processed. The juice and fibers will separate in the thawing
process, and the results are not at all desired. However, Weight Management Brochure
freezing a cooked or processed pear (such as pear sauce) to
which sugar has been added will work. Pear pie fillings can
also be pre-baked and frozen. Make sure the pears are in a
tightly sealed container prior to freezing to help reduce freezer
burn.
What are other good uses for pears besides eating them fresh Diabetes Brochure
or in salads?
Pears are very versatile. In addition to eating whole and
sliced, pears can be baked, poached, roasted, and grilled with

Nutrient Content Claims Statements for Use in the Media
Fat free, Saturated fat free, Cholesterol free, Sodium free Heart Health
Pears are a good source of vitamin C and are rich in fiber.
Nutrition
Likewise, pears are sodium-free, Fat free, and cholesterol-free
• Pears are an excellent source of fiber. — all things that are important for a healthy heart.1
• Pears are high in vitamin C. Weight Loss
• Pears provide fiber and the antioxidant vitamin C in one Pears are fat free, an excellent source of fiber, and contain
sweet and juicy package… all for only 100 calories per vitamins and other beneficial nutrients. Several studies
medium-sized pear! suggest that adding pears to the diet aids weight loss,
especially when pears replace less healthful or less filling
• One medium-sized juicy, delicious pear contributes 6 grams
foods. Recent research supported by Pear Bureau Northwest
of fiber to the diet, 24% of the recommended daily value.
suggests that the likelihood of being obese was 35 percent
• One medium-sized juicy, delicious pear contributes 7 lower among fresh pear consumers than among non-
milligrams of the antioxidant vitamin C to the diet, 10% of consumers.2
the recommended daily value. 1. From the American Heart Association Nutrition Committee. Circulation.
• One medium-sized juicy, delicious pear contributes 2006; 114:82-96. Available online here.
190 milligrams of potassium to the diet, 5% of the 2. O’Neil, CE, Nicklas, TA, Fulgoni, VL III: Fresh pears consumption is
recommended daily value. associated with a better nutrient profile, better diet quality and lower
risk of obesity in adults (19+ y): NHANES (2001-2010).
• Because they’re an excellent source of fiber and a good
source of the antioxidant vitamin C with zero fat, zero
cholesterol, and zero sodium, pears are a healthy choice for PEAR Health Benefit Web Pages
any course of any meal of the day. http://usapears.org/research-and-findings/
Additional Health Messaging
Low fat diets rich in fiber-containing vegetables, grain
products, and fruits, such as pears, may reduce the risk of
some types of cancer, a disease associated with many risk
factors. Fresh pears are high in fiber, and a fat-free food. USA
Pears and cancer
Low fat diets rich in fruits and vegetables (foods that are low
in fat and may contain dietary fiber, Vitamin A, or Vitamin C)
such as pears may reduce the risk of some types of cancer, a
disease associated with many factors. Pears are an excellent
source of fiber and a good source of the antioxidant vitamin C.
USA Pears and cancer
Development of cancer depends on many factors. A diet low in

total fat may reduce the risk of some cancers. Pears contain
no fat, no sodium or cholesterol. USA Pears and cancer
Diets low in sodium may reduce the risk of high blood

pressure, a disease associated with many factors. Pears
contain no sodium! USA Pears and hypertension
While many factors affect heart disease, diets low in saturated

fat and cholesterol may reduce the risk of this disease. Sweet
and juicy pears contain no fat, no saturated fat, and no
cholesterol. USA Pears and heart disease and stroke

USA Pears 2016-2017 Season Calendar at a Glance
Be sure to tag us @USAPears to get more likes, engagements, and reach for your pear-posts!
Month Event Date

July Pears are in the orchard getting ready to be delicious! Month long
August Pears Are Back! Growers working hard in the orchard, picking the pearfect, tasty fruit. Month long
September Back to school – new pear school recipes available at www.usapears.org Month long
Pears are portable – protect them on the go with nifty pear packers! Month long
Whole food snacking with PEARings – ideas at www.usapears.org Month long
Fruits and Veggies More Matters Month Month long
Whole Grains Month – Whole grains and pears make a sustaining, fiber-full pair! Month long
National Peanut Day – Pears and healthy fats make a whole and filling snack! September 13
National Women’s Health & Fitness Day September 28
October Start of the season for winter pears like Anjou, Comice, Concorde, and Bosc Month long
International Walk to School Day October 5
USA Pears attends FNCE October 15-18
Halloween pear decorating with Dia de los Muertos (Day of the Dead) stickers October 31
Sweet, juicy pears make an yummy substitute for Halloween candy October 31
November 10 varieties of pears in season! Month long

Healthy, whole-food snacking during the holidays Month long
American Diabetes Month – Pears and Diabetes Month long
Thanksgiving - holiday pear recipes abound from stuffing to pie and everything in between! November 24
December National Pear Month with all 10 varieties available – Contact USA Pears for promotion ideas and support Month long
Christmas December 25
New Year's Eve pear bites and cocktails with fresh fruit December 26-31
January New Year’s resolutions Month long

pears are part of a healthy diet Month long
smoothies Month long
Stay cozy with delicious pear soups! Month long
February Heart Month - Anjou pears are Heart Check certified by the American Heart Association Month long
National Wear Red Day from the American Cancer Society February 5
To get your Pizza Pie Day fix, try this easy recipe for fresh pears on pizza! February 9
Valentine’s Day – Share the pear love! February 14
March National Nutrition Month - Did you know? Pears are an excellent source of fiber, a good source of vitamin C, Month long
with antioxidants and potassium making them a smart addition to any recipe or snack!
Anjou, Red Anjou, and Bosc still going strong! Healthy pear salads, slaws and spring recipes Month long
National Peanut Butter Lover’s Day – Pears' fiber and carbohydrates with peanut butter’s March 1
rich fats make a great snack!
National School Breakfast Week March 7-11
St. Patty’s Day March 17
National Diabetes Alert Day – Pears can be part of a healthy diet for people March 22
with diabetes and at risk for diabetes
April Spring salad, slaws, and sautés are better with Anjous! Add a little extra fiber and a sweet, satisfying crunch Month long
to your spring recipes!
USA Pears will be at Produce for Better Health Foundation's Annual Conference April 4-6
Happy Grilled Cheese Sandwich Day! Sweeten your sandwich with a tasty Anjou! April 12
Every Kid Health Week April 25-29
May Anjou USA Pears are still available! Month long

Family Wellness Month Month long
June Anjou USA Pears are still available! Month long
Tasty Recipes with Pears
Easy Oven Packet Caribbean Tilapia with Pears

and Carnival Roasted Potatoes
Indian Fruit Salad
Pear Bistro Salad
Savory Pear Salad
Sweet Potato-Pear Soup
Grilled Chicken and Pear Avocado Toast
Marinated Pear and Toasted Farro Salad Grilled Steak and Peppers Salad with Pears
Pear Bureau Northwest | USAPears.com

USApears usapears Check out our blog for on point health news, tips
and tricks, and recipes from RDs and chefs!
usapears usapears
usapears

PINEAPPLE
How to Select A tasty treat the whole family will love! FRUIT and VEGGIE
Choose pineapples with dark green leaves, heavy for size.
popsicles! Try this Pineapple-Mango Popsicle recipe + other
Avoid soft or dark spots and dry-looking leaves.
yummy combos: http://ow.ly/AfP5U
How to Store Presence in Ethnic Cuisines
Eat as soon as possible.Refrigerate cut pineapple for 2-3 days.
Mexican / Pacific Islands
Cutting Pineapple
Making a Pineapple Drink
Peeling Pineapple Fat free, Saturated fat free, Cholesterol free, Very low in
Selecting Pineapple sodium, High in vitamin C
Storing & Using Pineapple
Health Claims
Pineapple’s many uses – in salsa and slaw, on fruit kabobs, in many factors. A diet low in total fat may reduce the risk of
stir-fry, on pizza, grilled & by the chunk! http://ow.ly/S3dwv some cancers. Pineapple is fat free.
#TipoftheDay Help kids make frozen fruit kabobs using pine- Sodium & Hypertension:
apple chunks, bananas, grapes and kiwis. • Diets low in sodium may reduce the risk of high blood
pressure, a disease associated with many factors. Pineapple
Nom Nom! A burger with a lil’ twist! The fam will enjoy these is very low in sodium.
juicy Turkey Burgers w/ Spinach and Pineapple: http://ow.ly/
OlIdf
pressure. Pineapple is very low in sodium.
Pumped for PINEAPPLES? Here’s your GOLDEN ticket to a • Pineapple, as part of a low sodium diet, may
POWERFUL morning...a Power Gold Smoothie: http://ow.ly/ reduce the risk of high blood pressure.
zOvUr

Dietary Saturated Fat & Cholesterol & Risk of Coronary Heart Fruits & Vegetables & Cancer: Low fat diets rich in fruits and
Disease: While many factors affect heart disease, diets low vegetables (foods that are low in fat and may contain dietary
in saturated fat and cholesterol may reduce the risk of this fiber, Vitamin A, or Vitamin C) may reduce the risk of some
disease. Pineapple contains no saturated fat or cholesterol. types of cancer, a disease associated with many factors.
Pineapple is high in vitamin C.
Healthy Recipes with Pineapple
Grilled Pineapple Ginger Glazed Chicken Pineapple Passion Fruit Pizza
Pineapple Avocado Chicken Salad Pineapple Salsa
Thai Pineapple & Chicken Seared Cod with Pineapple Slaw
Asian Chicken and Pineapple Noodle Bowl
Tropical Overnight Oatmeal
Del Monte Fresh Produce N.A., Inc. | Dole Food Company, Inc. | Dole.com
FreshDelMonte.com Dole DoleNutrition
DelMonteFreshProduce delmontefresh
dolepics DolePins
delmontefresh delmontefresh

PLUM
How to Select
Choose plump plums with smooth skins. Avoid bruises and
soft spots.
How to Store
Store unripe plums in paper bag until ripe. Refrigerate ripe Health Claims
plums. Dietary Fat & Cancer: Development of cancer depends on many
factors. A diet low in total fat may reduce the risk of some
Links to More Information cancers. Plums are fat free.
Dried Plums
Selecting & Storing Plums • Diets low in sodium may reduce the risk of high blood
Using Plums pressure, a disease associated with many factors. Plums are
Sodium free.
Social Media Post • Diets low in sodium may reduce the risk of high blood
Off the tree, or in a chutney -- plums are sweet! Check out our pressure. Plums are Sodium free.
TOP TEN ways to enjoy: http://ow.ly/DPeR301Pk9P
• Plums, as part of a low sodium diet, may reduce the risk of
Presence in Ethnic Cuisines high blood pressure.
Chinese, Japanese, Korean / South East Asia (Vietnam, Dietary Saturated Fat & Cholesterol & Risk of Coronary Heart
Cambodia, Laos) / African / Southern Disease: While many factors affect heart disease, diets low
Nutrient Content Claims disease. Plums contains no saturated fat or cholesterol.
Fat free, Saturated fat free, Cholesterol free, Sodium free
Healthy Recipes with Plums
Berry Plum Salad

Plum Sauce

Wespeakfresh

POMEGRANATE Nutrient Content
How to Select Claims
Select pomegranates that are plump, round and heavy for their Low in fat, Saturated fat free,
size. Cholesterol free, Sodium free,
high in fiber, High in vitamin
How to Store K, High in pantothenic acid,
Whole pomegranates can be stored in a cool dry area for about High in copper, Good source
1 month or up to 2 months in the refrigerator. of vitamin C
Links to More Information Health Claims

How to Open a Pomegranate Dietary Fat & Cancer: Development of cancer depends on
Using Pomegranates many factors. A diet low in total fat may reduce the risk of
Selecting Pomegranates some cancers. Pomegranates are low in fat.
Pomegranate Seeds Sodium & Hypertension:
Fall is the Season for Pomegranates • Diets low in sodium may reduce the risk of high blood
Social Media Posts Pomegranate are Sodium free.
#DYK an average pomegranate contains about 600 juicy
seeds? Alyson Fendrick, RD shares how to cut a pomegranate
pressure. Pomegranate are Sodium free.
+ a JUICY recipe: ow.ly/mdf7304V272
We're PUMPED for POMEGRANATES! Enjoy this SWEET
• Pomegranate, as part of a low sodium diet, may reduce the
recipe: http://ow.ly/RAnbZ
The heavier the fruit, the juicier it will be! For National
Pomegranate Month, get the scoop on these radiant red seeds:
http://ow.ly/DwqOx
disease. Pomegranate contains no saturated fat or cholesterol.
Pure Sweetness! #Juice POMEGRANATE seeds and reduce
them with a little sugar and some spices for a new kind of
dipping sauce for grilled shrimp or chicken!
Crack the code to one of the world’s most marvelous wonders... a disease associated with many factors. Pomegranate is an
POMEGRANATES! Your Produce Man shows you how to grab excellent source of fiber.
the goodness in about 30sec: http://ow.ly/rXdhX
Presence in Ethnic Foods vegetables (foods that are low in fat and may contain dietary
Chinese, Japanese, Korean / South East Asia (Vietnam, fiber, Vitamin A, or Vitamin C) may reduce the risk of some
Cambodia, Laos) / African / Cuban, Puerto Rican / Latino / types of cancer, a disease associated with many factors.
Mediterranean Pomegranates are high in fiber and a good source of vitamin C.

RAISINS
How to Select A SWEET start to a SAVORY meal! Enjoy this Sweet & Savory
Avoid darkened or moldy raisins. Raisin Tapenade: http://ow.ly/UTI31
Raisins help lower fasting blood glucose more than other
How to Store snack foods? Find out + 10 ways to increase your raisin
Store unopened containers of raisins at room temperature. intake: http://ow.ly/UT23q
Refrigerate after opening.
CRAVIN' RAISINS? Here are 10ways to enjoy these dried gems
Links to More Information --> http://ow.ly/OJJD5
Ideas for Nuts Golden Raisins add sweet nutrition and elegance to a
Raisin Rock Dessert traditional Baby Spinach Salad. Add pine nuts for crunch and
Fundido dig right in: http://ow.ly/z40nc
Make a Banana Breakfast Sandwich
RAISINS make the cut! See how these dried gems can reduce
Cooking with Raisins
the risk of negative health outcomes: http://ow.ly/BqFeR
Social Media Posts Presence in Ethnic Foods
Step up your regular routine sandwich & try this Clementine,
Cuban, Puerto Rican
Raisin & Goat Cheese Sandwich: http://ow.ly/vJrk303Bcve
We're totally raisin' the bar with this Raisin Waldorf Salad --> Nutrient Content Claims
http://ow.ly/EQ8b302AUEB Fat free, Saturated fat free, Cholesterol free, Sodium free,
Good source of copper
Pineapple chunks, raisins, walnuts, & more goodies come
together to create this amazing Golden Glow Pineapple Salad:
http://ow.ly/VNgoJ

Health Claims
some cancers. Raisins are fat free.
pressure, a disease associated with many factors. Raisins
are Sodium free.
pressure. Raisins are Sodium free.
• Raisins, as part of a low sodium diet, may reduce the risk of
Healthy Recipes with Raisins
Raisin Waldorf Salad
Clementine Raisin Sandwich
Tuna Apple Salad Sandwich
Sweet and Savory Raisin Tapenade
Curried Chicken with Raisins and Mushrooms
Sun-Maid Growers of California | Sunmaid.com

SunMaidGirl SunMaidRaisins sunmaidgirl sunmaidraisins

RASPBERRY
How to Select pressure, a disease
Choose dry, plump, firm raspberries. Avoid wet or moldy berries. associated with many
factors. Raspberries are
How to Store Sodium free.
Do not wash raspberries until ready to eat. Refrigerate for use • Diets low in sodium may
within 1-2 days. reduce the risk of high
blood pressure. Raspberries
are Sodium free.
Selecting and Storing Raspberries
Using Raspberries • Raspberries, as part of a low sodium diet, may reduce the
Raspberry Dessert
Social Media Posts Disease: While many factors affect heart disease, diets low in
Beets in a smoothie? You'll be surprised! Our chef, Alex saturated fat and cholesterol may reduce the risk of this disease.
Caspero, RD whips up a Beet + Raspberry Smoothie recipe: Raspberries contain no fat, saturated fat, or cholesterol.
http://ow.ly/YKZrb
Having company? Whisk up this tasty Banana Raspberry Cancer: Low fat diets rich in fiber-containing grain products,
Smoothie in no time: http://ow.ly/z0N9k fruits, and vegetables may reduce the risk of some of cancers,
In a smoothie, a dressing, or by themselves, we just LOVE a disease associated with many factors. Raspberries are an
RASPBERRIES! See the TOP TEN ways to enjoy: http://ow.ly/zkdFv excellent source of fiber.
What's your "style"? Red, black, or gold.. Raspberries, that Fruits & Vegetables & Cancer: Low fat diets rich in fruits and
is. Learn about selecting the different varieties of raspberries vegetables (foods that are low in fat and may contain dietary
and how to store them for optimal freshness! http://ow.ly/ fiber, Vitamin A, or Vitamin C) may reduce the risk of some
Y1bE3093aaV types of cancer, a disease associated with many factors.
Raspberries are an excellent source of fiber and vitamin C.
Low in fat, Saturated fat free, Cholesterol free, Sodium free, Healthy Recipes with Raspberries
High in fiber, High in vitamin C, high manganese,
Good source of copper Tropical Sunrise Parfait
Health Claims
Dietary Fat & Cancer: Development of cancer depends on many Berry Plum Salad
cancers. Raspberries are low in fat.
Sodium & Hypertension: Mango Berry Rotini Salad

SOUR CHERRY
Choose cherries that are clean, bright, plump and shiny Dietary Fat & Cancer: Development of cancer depends on
without blemishes. many factors. A diet low in total fat may reduce the risk of
some cancers. Sour cherries are fat free.
How to Store
Store sour cherries unwashed in a plastic bag in the
refrigerator for 2-3 days or rinse, remove seeds then freeze for
pressure, a disease associated with many factors. Sour
later use.
cherries are Sodium free.
Selecting Cherries pressure. Sour cherries are Sodium free.
• Sour cherries, as part of a low sodium diet, may reduce the
Social Media Posts
Learn all about cherries and heart health! http://ow.ly/
OhO13092JS1 Dietary Saturated Fat & Cholesterol & Risk of Coronary Heart
Tart cherries benefit the cardiovascular system -- get the facts
--> http://ow.ly/wOxN3023NbD
this disease. Sour cherries contain no fat, saturated fat, or
Presence in Ethnic Foods cholesterol.
Cuban, Puerto Rican

Sodium free, Good source of copper

STRAWBERRY
How to Select
Choose shiny, firm strawberries with a bright red color. Chef Alex Caspero, RD shares unique ways to use strawberries!
Caps should be fresh, green and intact. Avoid shriveled, Check this out --> http://ow.ly/4nawix
mushy or leaky berries. What’s juicy, sweet, red & ripe? That’s right...STRAWBERRIES!
For Nat’l Strawberry Month, @Fruit_Veggies has 10 ways to
How to Store enjoy! http://ow.ly/Mb1W5
Do not wash strawberries until ready to eat. Store in
refrigerator for 1-3 days. Presence in Ethnic Cuisines
Chinese, Japanese, Korean / South East Asia (Vietnam,
Links to More Information Cambodia, Laos) / Mexican / Mediterranean
Endless Uses for Strawberries
More Uses for Strawberries Nutrient Content Claims
Selecting & Storing Strawberries Fat free, Saturated fat free, Cholesterol free, Sodium free,
High in vitamin C
Using Strawberries
Health Claims
#TipoftheDay: Cut strawberries into heart shapes. many factors. A diet low in total fat may reduce the risk of
#DYK one acre of land grows about 50,000 pounds of some cancers. Strawberries are fat free.
strawberries? Sodium & Hypertension:
Frozen strawberries are a tasty addition to just about any • Diets low in sodium may reduce the risk of high blood
smoothie. Enjoy this Drop of Sunshine Smoothie recipe: pressure, a disease associated with many factors.
http://ow.ly/z0DzB Strawberries are Sodium free.
#MeatlessMonday MANIA! Get a scoop of this scrumptious • Diets low in sodium may reduce the risk of high blood
Strawberry Sundae Salad: http://ow.ly/QiCn301P8cN pressure. Strawberries are Sodium free.
Today is the perfect day to enjoy this Spinach, Strawberry • Strawberries, as part of a low sodium diet, may
& Pecan Salad: http://ow.ly/NF3h301P9PS reduce the risk of high blood pressure.

disease. Strawberries contains no saturated fat or cholesterol.
Strawberries are high in vitamin C.
Healthy Recipes with Strawberries

Rigatoni with Chicken and Pesto with
Spinach Fresh Fruit Salad
Strawberry Mango Feta Toast
Strawberry, White Bean and Edamame Salad
Salmon, Avocado and Strawberry Rice Bowl
Strawberry Mozzarella Chicken Pasta Salad
Banana Strawberry Nut Butter Crepes
California Strawberry Commission | Driscoll's | Driscolls.com

CaliforniaStrawberries.com Driscollsberries driscollsberry
CAStrawberries castrawberries
driscollsberry driscollsberry
castrawberries castrawberries
Naturipe Farms LLC | naturipefarms.com

Naturipe Naturipe
naturipe naturipe

SWEET CHERRY
Select firm, red cherries with stems attached. Avoid soft, Dietary Fat & Cancer: Development of cancer depends on
shriveled or blemished cherries. many factors. A diet low in total fat may reduce the risk of
some cancers. Cherries are fat free.
Refrigerate cherries for up to 10 days.
pressure, a disease associated with many factors. Cherries
Links to More Information are Sodium free.
How the Bing Cherry Got Its Name
Pitting Cherries • Diets low in sodium may reduce the risk of high blood
Selecting Cherries pressure. Cherries are Sodium free.
Selecting & Storing Rainier Cherries • Cherries, as part of a low sodium diet, may
Using Bing Cherries reduce the risk of high blood pressure.
Take your taste buds to the SWEETER side! Try this Brown in saturated fat and cholesterol may reduce the risk of this
Rice Pilaf w/Cherries & Pine Nuts: http://ow.ly/XDFMv disease. Cherries contains no saturated fat or cholesterol.
This salad is a true GEM! Try this Rubies and Greens Salad! Fruits & Vegetables & Cancer: Low fat diets rich in fruits and
It’s LIGHT, TASTY, & TANGY! http://ow.ly/UaTV301PaN4 vegetables (foods that are low in fat and may contain dietary
Asian / African / Mediterranean Cherries are a good source of vitamin C.
Good source of vitamin C

Healthy Recipes with Cherries
Pineapple Passion Fruit Pizza Rubies and Greens
Borton & Sons | BortonFruit.com Chelan Fresh Marketing | ChelanFresh.com

BortonSonsInc BortonFruit WashingtonCherries ChelanFresh
bortonfruit bortonfruit chelanfresh chelanfresh
Domex Superfresh Growers | The Oppenheimer Group | Oppy.com

SuperfreshGrowers.com Oppy OppyProduce
Superfreshgrowers Superfreshgrwrs
Superfreshgrowers Superfreshgrwrz
Stemilt Growers LLC | Stemilt.com

Stemilt Stemilt
Stemiltfruit Stemilt

WATERMELON
How to Select
Choose symmetrical watermelons with dried stems and Tangy, sweet, and savory! For Nat’l Watermelon Month, try
yellowish undersides, heavy for size. this Roasted Beet, Watermelon and Medjool Date Salad:
http://ow.ly/O2Een
How to Store
Store whole watermelons at room temperature. Refrigerate Get the party started with these Grilled Scallops &
cut watermelons in airtight container for use within 5 days. Watermelon Kebabs! http://ow.ly/O2IhH
Links to More Information Relaxation in full effect! A day at the pool wouldn’t be
Preparing Watermelon complete without a glass of Watermelon Pina Colada:
Edible Watermelon Art http://ow.ly/O5vbX
Elegant & Special Occasions with Watermelon Any way you slice it, WATERMELON is WONDERFUL!
Grilling Watermelon Don’t believe us? Just watch --> http://ow.ly/peAv301JYLM
Making Watermelon Popsicles #NationalWatermelonMonth
Preparing Watermelon
Selecting Watermelon
South East Asia (Vietnam, Cambodia, Laos) / African /
Watermelon Drinks
Southern
Social Media Posts Nutrient Content Claims

#DYK Watermelon is 92% water? Learn more about this Fat free, Saturated fat free, Cholesterol free, Sodium free,
juicy fruit --> http://ow.ly/NyVyp Good source of vitamin C
80 cal - 0 fat - Vit A, C, B6, B1 - Potassium - Fiber -->
For Nat’l Watermelon Month stay hydrated with the “real”
smart water: http://ow.ly/yh5xp

Health Claims
some cancers. Watermelon is fat free.
Watermelon is Sodium free.
pressure. Watermelon is Sodium free.
• Watermelon, as part of a low sodium diet, may

disease. Watermelon contains no saturated fat or cholesterol.
Watermelon is a good source of vitamin C.
Healthy Recipes with Watermelon
Hot and Sweet Watermelon
Watermelon Breakfast A Go-Go
Watermelon Pyramid
Watermelon Gazpacho

Wespeakfresh

ARTICHOKE
Sponsored By:
How to Select
Search for artichokes that feel heavy and firm. Exterior should
have a healthy green color, compact center leaves and an
overall look of freshness (not dehydrated).
During the winter months (December to February),
artichokes may have a blotchy colored or white-blistered Know Your Artichoke Sizes
exterior appearance due to colder temperatures and frost.
Connoisseurs believe these “Frost-Kissed” artichokes are more
tender and have a flavorful, nutty zest.
How to Store
For refrigerated storage, slice a dime width off the artichoke
stem, sprinkle with water and refrigerate in an airtight plastic
bag. It’s best to cook them within five to seven days after
purchase.
Cooked artichokes should be cooled completely and covered
before refrigerated, where they can keep for up to a week.
Artichokes are great cooked the night before planned use.
Reheat in the oven or microwave before serving, stuffing,
Social Media Posts
grilling or using as an ingredient in another dish or eat chilled
Need some ideas on making artichokes? We’ve got some tasty
with your favorite dipping sauce.
recipes just for you! AllAboutArtichokes.com/recipes
Links to More Information Artichokes are packed with vit C, magnesium, & potassium --
Ocean Mist Farms preparation, cooking and serving did we mention they’re delicious too?
PBH Artichoke Nutrition, Selection, and Storage Get a ¼ of the recommended daily fiber you need from eating
Preparing Artichokes just one medium artichoke!
Using Artichoke Hearts Artichokes contain 4 grams of protein, a sizeable amount for a
Selecting Artichokes vegetable.
More Ways to Use Artichokes

Learn how to remove an artichoke’s fuzzy center --> watch this Fiber-Containing Grain Products, Fruits, and Vegetables and
--> http://ow.ly/XK7A302w5eT Cancer: Low fat diets rich in fiber-containing grain products,
Find out when artichokes are in season: http://ow.ly/ fruits, and vegetables may reduce the risk of some of cancers,
bMk1302w64t a disease associated with many factors. Artichokes are high in
fiber.
Here’s something new just for you! Try the Fail Proof Artichoke:
http://ow.ly/dERc302w73X Fruits & Vegetables & Cancer: Low fat diets rich in fruits and
Easy baked artichokes. Yes! It IS that easy! http://ow.ly/ fiber, Vitamin A, or Vitamin C) may reduce the risk of some
Qvfz302w7gH types of cancer, a disease associated with many factors.
Check out this recipe 4 easy grilled artichokes and kick-up Artichokes are a good source of vitamin C and high in fiber.
your next barbeque or picnic! http://ow.ly/7L3o302w7wG
Did u know an artichoke has a heart? Check out it’s other parts Additional Nutrition Messaging
and learn about the anatomy of an artichoke: http://ow.ly/ Artichokes are a delicious way to get nutrients that research
GZEz302wdvW shows we typically lack in our diets including fiber, vitamin C,
magnesium and potassium.
Here’s a list of our favorite artichoke recipes of the year http://
www.oceanmist.com/artichokes/the-best-artichoke-recipes- FIBER: One medium artichoke has 7 grams of dietary fiber –
of-2014/ that’s a quarter of the recommended daily amount – for
only 60 calories.
PROTEIN: Artichokes contain 4 grams of protein – a sizable
Mediterranean
amount for a vegetable.
Nutrient Content Claims PROBIOTICS: Artichokes contain a unique form of fiber know
Fat free, Saturated fat free, Cholesterol free, Low in sodium, as inulin. Inulin is one of the most available and the more
Good source of vitamin C, Good source of molybdenum, promising prebiotics in the food supply; it’s also the preferred
Good source of manganese, Good source of vitamin K, form of prebiotic used in animal and human research studies.
Good source of iron, Good source of zinc, Good source of ANTIOXIDANTS: Artichokes are one of the highest vegetable
phosphorous, Good source of potassium, High in magnesium, sources of antioxidants.
High in copper, High in fiber,
Artichokes contain phytonutrients, or plant compounds that
Artichokes are fat free, Saturated fat free, Cholesterol free, and have antioxidant properties and promote human health. Some
low in sodium. They are a good source of vitamin C, vitamin of the most powerful, polyphenol-type antioxidants are found
K, iron, zinc, phosphorous, potassium, molybdenum, and in artichokes:
manganese. They are also an excellent source of fiber,
QUERCETIN: A flavonoid that works as an anti-carcinogen and
magnesium, and copper.
antioxidant to protect against cancer and heart disease.
Health Claims RUTIN: A flavonoid that promotes vascular health, helps
Dietary Fat & Cancer: Development of cancer depends on prevent cell proliferation associated with cancer, and has
many factors. A diet low in total fat may reduce the risk of anti-inflammatory and anti-allergenic properties.
some cancers. Artichokes are fat free. ANTHOCYANINS: Color pigments in artichokes that are
Sodium & Hypertension: associated with a lower risk of certain cancers, urinary tract
• Diets low in sodium may reduce the risk of high blood health, memory function and healthy aging.
pressure, a disease associated with many factors. Artichokes GALLIC ACID: An antioxidant also found in red wine and black
are low in sodium. tea. It has been shown to inhibit cell proliferation in prostate
• Diets low in sodium may reduce the risk of high blood cancer cells.
pressure. Artichokes are low in sodium. LUTEOLIN AND CYNARIN: Polyphenol antioxidants that may
• Artichokes, as part of a low sodium diet, may lower cholesterol levels. Artichokes contain cynarin, which
reduce the risk of high blood pressure. may also help in regeneration of liver tissue.
Dietary Saturated Fat & Cholesterol & Risk of Coronary Heart CAFFEIC ACID AND CHLOROGENIC ACID: Contain
Disease: While many factors affect heart disease, diets low anti-cancer, antimicrobial, anti-LDL (bad cholesterol) and
in saturated fat and cholesterol may reduce the risk of this antiviral properties.
disease. Artichokes contain no saturated fat or cholesterol. SILYMARIN: This antioxidant may aid the liver in
regenerative tissue growth.

A Summary of Artichoke Health Benefits Mist artichokes will look and taste fresh for up to two weeks. It
http://www.oceanmist.com/artichokes/wp-content/uploads/ is important to keep them cool and moist.
sites/2/2016/06/AllAboutArtichokeNutrition.OMF2015-Final-RD.pdf
There is no “cookie-cutter” answer as to how a store should
Typical Consumer Questions about display fresh artichokes as it depends on your display
resources, space allotment and sales velocity. To get started,
Artichokes
here are some display tips to help merchandise artichokes:
How do I COOK an artichoke?
• It is recommended for artichokes to be refrigerated while on
See demonstrations here: http://www.oceanmist.com/
display at 34° Fahrenheit or 1° Celsius.
artichokes/prepare-cook-serve-artichokes/
• Do not re-trim stems. Ocean Mist Farms harvests each
How do I eat an artichoke?
artichoke with two and a half-inch stems to retain the
See a demonstration here: http://www.oceanmist.com/
natural moisture. Re-trimming will cause artichokes to lose
artichokes/how-to-eat-an-artichoke-gifographic/
up to 30 percent of their moisture and weight, and stems
Are canned artichokes as nutritious as fresh artichokes? will darken within seconds of re-trimming.
Artichokes packaged in jars are often marinated in oil, which
• Asparagus trays or bowls work well as merchandising tools to
means you will get added fat and calories. You’ll also avoid
keep stems hydrated.
added sodium and sugar if you opt for fresh, cooked artichokes
or a precooked, frozen option. • Remove any damaged petals.
What are the nutrition benefits of artichokes? • Merchandise artichokes on their sides, stem-to-stem, for
The artichoke is a nutrient-rich vegetable. One medium easier handling by you and your shoppers.
artichoke is a good source of vitamin C, iron, zinc, and • Place next to lemons for both color blocking and
potassium, and they are also an excellent source of fiber encouraging an impulse purchase. Lemons are commonly
and magnesium. Artichokes also are a natural source of used in preparing fresh artichokes.
antioxidants. In fact, research shows cooked Ocean Mist
• Create side displays in other departments such as in the
artichokes are one of the highest antioxidant sources among
meat and fish department . . . again to prompt an impulse
all fresh vegetables.1
purchase as a meal solution. Artichokes make the perfect
1. Halvorsen BL, et. al. Content of redox-active compounds (ie, antioxidants) in foods
consumed in the United States. Am J Clin Nutr. 2006;84:95-135. side dish with any meat, poultry or fish dish.
• Side dipping ingredients such as mayo, balsamic vinegar
How to Merchandise Artichokes in the Store and ready-to-eat sauces make a great cross promotion and
The artichoke is a natural complement to the produce encourage impulse purchase as meal solutions.
department. Artichokes have a rich, deep-green color that • Offer many sizes for increased sales. Shoppers use different
complements other produce items and “stack” well for sizes for different recipes.
building large end-cap displays. If handled properly, Ocean
Healthy Recipes with Artichokes
Artichoke Ceviche in Belgian Endive Chili-Chokes
Grilled Artichokes Chimichurri Yogurt
Roasted Herbed Artichokes Crab Smashed Potato Stuffed Artichokes
Ocean Mist Farms | OceanMist.com

California Artichokes Ocean Mist Farms OceanMistFarms ArtichokeRecipe oceanmistfarms

ASPARAGUS
How to Select low in calories, good source
Choose odorless asparagus stalks with dry, tight tips. Avoid of vitamin C
limp or wilted stalks.
Health Claims
How to Store Dietary Fat & Cancer:
Refrigerate asparagus for up to four days by wrapping ends of Development of cancer
stalks in wet paper towel and placing in plastic bag. depends on many factors. A diet low in total fat may reduce
the risk of some cancers. Asparagus is fat free.
Asparagus - Broiled & More! Sodium & Hypertension:
Asparagus - Grilled & More! • Diets low in sodium may reduce the risk of high blood
pressure, a disease associated with many factors. Asparagus
Selecting Asparagus
is Sodium free.
Storing Asparagus
Social Media Posts pressure. Asparagus is Sodium free.
#TipoftheDay: Add lots of lettuce, tomatoes, onions, sprouts,
• Asparagus, as part of a low sodium diet, may reduce the risk
or other vegetables including zucchini, asparagus, &
mushrooms. DELISH!
A zesty start to lead any meal in the right direction! Try our
Asparagus Tapas next time you entertain: http://ow.ly/uPHgK
When life gives you lemons...make lemonade! Or enjoy this disease. Asparagus contains no saturated fat or cholesterol.
savory side dish, Asparagus w/Lemon Sauce: http://ow.ly/AfKEH
Chinese, Japanes, Korean / African fiber, Vitamin A, or Vitamin C) may reduce the risk of some
Nutrient Content Claims Asparagus is a good source of vitamin C.
Healthy Recipes with Asparagus

Grilled California Asparagus and Shrimp Quinoa Asparagus with Lemon Dijon Sauce
Salad with Lemon Vinaigrette
Asparagus, Mandarin Orange, Chicken and Rice Chilled Asparagus with Mustard Herb Vinaigrette
Salad
Robinson Fresh | Robinsonfresh.com Wespeakfresh

BEETS
How to Select
Choose beets with firm, smooth skins and non-wilted
leaves if still attached. Smaller ones are more tender.
How to Store BEAT the BEETS and use

Remove leaves, leaving about an inch of the stems. Use leaves as a puree to accommodate
as greens- raw or cooked. Store roots in a plastic bag roasted chicken or pork w/this
in refrigerator for up to 3 weeks. Wash before cooking. Beet and Potato Puree recipe:
http://ow.ly/z3COQ
Selecting and Storing Beets Presence in Ethnic Foods
South East Asia (Vietnam, Cambodia, Laos) / African /
Preparing Beets
Mediterranean / Southern
Using Beets
Social Media Posts
We love this Apple-Beet Salad for #MeatlessMonday --> http:// Low in sodium, Good source of copper, Good source of
ow.ly/jNNa307gY3x manganese
How can you BEET this Raw Beet Noodle Salad from our chef,
Andrew Dole, RD?! It's perfect for #MeatlessMonday! http://
Health Claims
ow.ly/PNPH306nY1I
Try this for HYPERLINK #MeatlessMonday --> Greek Beet some cancers. Beets are fat free.
Salad: http://ow.ly/VCaX3052auS
Beets in a smoothie? You'll be surprised! Our chef, Alex • Diets low in sodium may reduce the risk of high blood
Caspero, RD whips up a Beet + Raspberry Smoothie recipe: pressure, a disease associated with many factors. Beets are
http://ow.ly/YKZrb low in sodium.
Beets are deep red, or white in color. Here are 10 delicious • Diets low in sodium may reduce the risk of high blood
ways to enjoy --> http://ow.ly/NbFe3 pressure. Beets are low in sodium.
We're taking salad to the NEXT LEVEL! Try this savory Roasted • Beets, as part of a low sodium diet, may reduce the risk of
Beet, Watermelon & Medjool Date Salad: http://ow.ly/N9hSJ high blood pressure.
Make this PRETTY plate a DELICIOUS lunch! Enjoy this Greek Dietary Saturated Fat & Cholesterol & Risk of Coronary Heart
Beet Salad: http://ow.ly/EisRv Disease: While many factors affect heart disease, diets low
#BEET #Juice? Really? Yep! Use a juicer and combine the in saturated fat and cholesterol may reduce the risk of this
juice of a small beet with 1 cup of #100% orange or apple disease. Beets contain no fat, saturated fat or cholesterol.
juice. Enjoy!

BELL PEPPER
Choose firm, brightly colored peppers with tight skin that are Dietary Fat & Cancer:
heavy for their size. Avoid dull, shriveled or pitted peppers. Development of cancer depends on many factors. A diet low in
total fat may reduce the risk of some cancers. Bell peppers are
How to Store fat free.
Refrigerate bell peppers in plastic bag for use within 5 days.
• Diets low in sodium may reduce the risk of high blood pres-
sure, a disease associated with many factors. Bell peppers
Grilling Bell Peppers
are low in sodium.
Preparing Bell Peppers
Selecting & Storing Bell Peppers • Diets low in sodium may reduce the risk of high blood pres-
Using Bell Pepper sure. Bell peppers are low in sodium.
• Bell peppers, as part of a low sodium diet, may
Social Media Posts reduce the risk of high blood pressure.
#DYK Paprika is a dried powdered form of bell pepper, and
Dietary Saturated Fat & Cholesterol & Risk of
can be made from any color of bell pepper!
Coronary Heart Disease:
Available year-round, bell peppers kick any dish up a notch! While many factors affect heart disease, diets low in saturated
This Grilled Halibut w/Roasted Pepper Salad is sure to please: fat and cholesterol may reduce the risk of this disease. Bell
http://ow.ly/qfzmI peppers contains no saturated fat or cholesterol.
Presence in Ethnic Cuisines Fruits & Vegetables & Cancer:

Low fat diets rich in fruits and vegetables (foods that are
Asian / Chinese, Japanese, Korean
low in fat and may contain dietary fiber, Vitamin A, or Vitamin
African / Latino / Mediterranean C) may reduce the risk of some types of cancer, a disease
Nutrient Content Claims associated with many factors. Bell peppers are high in
Fat free, Saturated fat free, Cholesterol free, Low in sodium, vitamin C.
Low in calories, High in vitamin C

Healthy Recipes with Bell Peppers
Pesto Chicken Vegetable Kebabs

Broccoli Omlette
Grilled Chicken and Avocado Quinoa Pilaf

European Salad
Fiesta Frescada Wraps and Bellafina Boats

Grilled Steak and Peppers Salad with Pears
Easy Oven Packet Caribbean Tilapia with Yellow Potato and Red Pepper Shrimp Sauté
Pears and Carnival Roasted Potatoes
Brown Rice with Sizzling Chicken and

Garden Frittata
Vegetables
Mushroom Steak Fajitas Bell Pepper and Vidalia® Onion Stratta
Asian Mango Chicken Wraps Rainbow Bell Pepper Boats with Garbanzo
Beans and Kale
Grilled California Asparagus and Shrimp

Quinoa Salad with Lemon Vinaigrette Grilled Pineapple Ginger Glazed Chicken
Avocado, Potato, and Grilled Chicken Salad Asian Chicken and Pineapple Noodle Bowl
Garden Cannellini Bean Salad Grilled Chicken Lettuce Wraps with

Blueberry Bell Pepper Relish
Red Sun Farms | redsunfarms.com

Redsunfarms shopredsun shopredsun shopredsun

BOK CHOY
Choose firm bok choy stalks without brown spots and fresh Dietary Fat & Cancer: Development of cancer depends on
leaves (not wilted). many factors. A diet low in total fat may reduce the risk of
some cancers. Bok choy is fat free.
How to Store
Store bok choy in a plastic bag in the crisper section of your
refrigerator for up to a week. Wash immediately before serving.
pressure, a disease associated with many factors. Bok choy
Links to More Information is low in sodium.
Using Bok Choy • Diets low in sodium may reduce the risk of high blood
Selecting Bok Choy pressure. Bok choy is low in sodium.
• Bok choy, as part of a low sodium diet, may reduce the risk
Social Media Posts of high blood pressure.
Bok Choy is also called Chinese cabbage, and can be eaten
raw or cooked. Learn more: http://ow.ly/gzNj3093d5D
Check out our top ten ways to enjoy Bok Choy --> http:// in saturated fat and cholesterol may reduce the risk of this
ow.ly/8jiK3093d9W disease. Bok choy contains no fat, saturated fat or cholesterol.
This Bok Choy Stir-Fry is so delicious! http://ow.ly/ Fruits & Vegetables & Cancer: Low fat diets rich in fruits and
DHBy3093ddD vegetables (foods that are low in fat and may contain dietary
Presence in Ethnic Foods types of cancer, a disease associated with many factors. Bok
Asian / Chinese, Japanese, Korean
choy is a good source of vitamin A and an excellent source of
Nutrient Content Claims vitamin C.
Low in calories, Fat free, Saturated fat free, Cholesterol free,
Low in sodium, High in vitamin C, High in vitamin K,
Good source of vitamin A

BROCCOLI
How to Select
Choose odorless broccoli heads with tight, bluish-green florets. It’s a #MeatlessMonday showdown! You haven’t had broccoli
until you try this Chili-Garlic Roasted
How to Store Broccoli: http://ow.ly/BPcvX
Refrigerate broccoli and use within 3-5 days.
Links to More Information Asian / Chinese, Japanese, Korean / South East Asia (Vietnam,
Selecting Broccoli Cambodia, Laos) / African / Latino / Mediterranean
Using Broccoli
Social Media Posts Low in fat, Saturated fat free, Cholesterol free, Low in sodium,
#TipoftheDay: If the broccoli is great, pair it with baked Good source of fiber, Good source of potassium,
chicken today, and use the leftover chicken for Wednesday’s High in vitamin C
Cesar salad. Yummy!
Health Claims
Get this one-skillet meal to the table in 30! Herbed Chicken w/
Broccoli sounds delicious for dinner!
Don’t you agree? ow.ly/TUjU3
some cancers. Broccoli is low in fat.
5 ways cabbage, broccoli, kale & cauliflower may fight
inflammation. http://ow.ly/S360b
#TipoftheDay: Adding frozen veggies like chopped spinach pressure, a disease associated with many factors.
or broccoli to your pasta dishes is a great way to add 1 more Broccoli is low in sodium.
serving to your day!
More Broccoli & Cheese Please! The whole fam will enjoy this pressure. Broccoli is low in sodium.
tasty side dish: http://ow.ly/MEhU3
• Broccoli, as part of a low sodium diet, may reduce the risk
Your meal is now complete! Enjoy this Penne Shrimp & of high blood pressure.
Broccoli recipe! #Yummers: http://ow.ly/z0Khr

Dietary Saturated Fat & Cholesterol & Risk of
Coronary Heart Disease: While many factors affect heart
disease, diets low in saturated fat and cholesterol may reduce
the risk of this disease. Broccoli contains no saturated fat or
cholesterol.
a disease associated with many factors. Broccoli is a good
source of fiber.
Broccoli is a good source of fiber and high in vitamin C.
Potassium & High Blood Pressure/Stroke (Authoritative
Statement): Diets containing foods that are a good source
of potassium and that are low in sodium, like broccoli, may
Healthy Recipes with Broccoli
Herbed Chicken with Broccoli Chinatown Vegetable Medley
Brown Rice with Sizzling Chicken and Vegetable Frittata

Vegetables
Crazy, Curly Broccoli Bake

Thai Pineapple & Chicken
Broccoli Omlette
Broccoli Mandarin Salad
Broccoli Red Pepper Stir-Fry
Seneca Foods Corporation | Senecafoods.com

SenecaFoods

BROCCOLI RABE
How to Select
Choose firm, green, small stems with compact heads. The
florets should be tightly closed and dark green, not open or
yellow. Avoid ones with leaves that are wilted or yellowing. Sodium & Hypertension:
How to Store pressure, a disease associated with many factors. Broccoli
Store broccoli rabe in a plastic bag in the refrigerator for up to rabe is very low in sodium.
5 days.
Links to More Information pressure. Broccoli rabe is very low in sodium.
How to Select, Store, and Cook Broccoli Rabe • Broccoli rabe, as part of a low sodium diet, may reduce the
Wanna know how many carbs are in Broccoli Rabe? Find out
from our expert: http://ow.ly/qJwJ3093dlB
#HealthyEatingTip: Blanch Broccoli Rabe before cooking to this disease. Broccoli rabe contains no fat, saturated fat or
make it less bitter. cholesterol.
Check out these amazing recipes featuring Broccoli Rabe: Fruits & Vegetables & Cancer: Low fat diets rich in fruits and
http://ow.ly/CRmb3093dNg vegetables (foods that are low in fat and may contain dietary
Nutrient Content Claims types of cancer, a disease associated with many factors.
Low calorie, Fat free, Saturated fat free, Cholesterol free, Broccoli rabe is a good source of vitamin A and an excellent
Very low in sodium, Sugar free, Good source of iron, source of vitamin C.
Good source of vitamin A, High in vitamin C, High in
vitamin K, Good source of zinc, Good source of manganese
Healthy Recipe with Broccoli Rabe
Health Claims
many factors. A diet low in total fat may reduce the risk of Broccoli Rabe with White Beans
some cancers. Broccoli rabe is fat free.

BRUSSELS SPROUTS
How to Select
Choose firm, compact, bright green brussels sprouts heads. Apples and Brussels Sprouts team up for a knockout side dish
Buy on stalk when possible. – roasted and seasoned to perfection: http://ow.ly/tZDdc
How to Store #DYK Brussels Sprouts were the most hated veggie in
Refrigerate brussels sprouts in plastic bag up to 1 week. America? Over the years, they have become more popular. Our
pal, Kathryn Long, of Weis Markets shares the scoop on these
Links to More Information mini cabbages + a DELICIOUS recipe: http://ow.ly/FJsr9
Preparing Brussels Sprouts A dish you will FALL in love with! Try this versatile & tasty
Storing and Using Brussels Sprouts Roasted Brussels Sprouts, Potatoes & Chicken tonight: http://
Selecting Brussels Sprouts ow.ly/E0xqX
Need a quick side dish? Microwaveable and full of nutrition,
Social Media Posts our Herbed Brussels Sprouts are the way to go: http://ow.ly/
Shredded Brussels Sprouts & Chunky Apple Sauté w/Pork sNqOh
Tenderloin is on the menu tonight! http://ow.ly/Asi0308VTh3
Brussels Sprouts are often overlooked, but Alicia Jerome,
African / Mediterranean
RD helps us see the bright side w/ a Brussels Sprouts Salad:
http://ow.ly/6KKA306cnmz Nutrient Content Claims
When cooked right, Brussels Sprouts can be a delicious Fat free, Saturated fat free, Cholesterol free, Very low in
delight! Check out our TOP 10 ways to enjoy: http://ow.ly/ sodium, Low in calories, Good source of fiber, High in vitamin
AB0u3038LWi C, High in vitamin K, Good source of vitamin B-6, Good source
of copper, Good source of manganese
This Shredded Brussels Sprout & Kale Salad is versatile &
quick. Watch our chef, Andrew Dole, RD prepare: http://ow.ly/
TuwZw

Health Claims
some cancers. Brussels sprouts are fat free.
pressure, a disease associated with many factors. Brussels
sprouts are very low in sodium.
pressure. Brussels sprouts are very low in sodium.
• Brussels sprouts, as part of a low sodium diet, may reduce
the risk of high blood pressure.
disease. Brussels sprouts contain no fat, saturated fat or
cholesterol.
a disease associated with many factors. Brussels sprouts are a
good source of fiber.
Brussels sprouts are a good source of fiber and are high in
vitamin C.
Healthy Recipes with Brussels Sprouts
Roasted Brussels Sprouts, Potatoes, and Shredded Brussels Sprouts and Chunck
Chicken Apple Sauté with Pork Tenderloin

BUTTERNUT SQUASH
Choose squash that is heavy for its size. Dietary Fat & Cancer:
Development of cancer
How to Store depends on many factors.
Store butternut squash in a cool, dark place for up to a month. A diet low in total fat may reduce the risk of some cancers.
Once cut, refrigerate unused portion. Butternut squash is fat free.
Links to More Information Sodium & Hypertension:

Varieties of Winter Squash • Diets low in sodium may reduce the risk of high blood
pressure, a disease associated with many factors. Butternut
Social Media Posts squash is Sodium free.
Try this Creamy Roasted Butternut Squash Soup that chef Alex • Diets low in sodium may reduce the risk of high blood
Caspero, RD whipped up --> http://ow.ly/h9SU307pprz pressure. Butternut squash is Sodium free.
Add some spice to your life! Try this Spicy Dried Plum • Butternut squash, as part of a low sodium diet, may reduce
Marinara w/Butternut Squash Noodles! We're totally drooling the risk of high blood pressure.
over here! http://ow.ly/Uqyrg
SAVOR the FLAVOR! Our pal, Allison Stowell, RD of Hannaford Disease: While many factors affect heart disease, diets low
Brothers Company shares 5 FANTASTIC ways to prepare in saturated fat and cholesterol may reduce the risk of this
Butternut Squash + a Roasted Butternut Squash Soup w/Curry disease. Butternut squash contains no fat, saturated fat, or
recipe: http://ow.ly/TICrC cholesterol.
Our chef, Andrew Dole, RD steps into our kitchen tonight to Fruits & Vegetables & Cancer: Low fat diets rich in fruits
make this delicious Red Curry Butternut Squash dish: http:// and vegetables (foods that are low in fat and may contain
ow.ly/Sp3zh dietary fiber, Vitamin A, or Vitamin C) may reduce the risk
Try this yummy & wholesome, Butternut Squash Ravioli w/ of some types of cancer, a disease associated with many
Fresh Fruit Salad: http://ow.ly/H8dMn factors. Butternut squash is a good source of vitamin C and an
excellent source of vitamin A.
This Butternut Squash salad recipe is PERFECT for
#MeatlessMonday: http://ow.ly/yY2IR
Healthy Recipe with Butternut Squash
Sodium free, Good source of vitamin C, Good source of copper, Squash with Pecans and Cranberries
High in vitamin A

CHERRY TOMATO
Choose plump tomatoes with smooth skins that are free from Low calorie, Fat free, Saturated fat free, Cholesterol free,
bruises, cracks, or blemishes. Sodium free, Good source of vitamin C, Good source of copper

Store at room temperature away from direct sunlight. Use Dietary Fat & Cancer: Development of cancer depends on
within 1 week after ripe. Tomatoes taste best if not refrigerated; many factors. A diet low in total fat may reduce the risk of
refrigerate only if you can’t use them before they spoil. some cancers. Cherry tomatoes are fat free.
Pesto Chicken Vegetable Kebabs are perfect for the grilling
pressure, a disease associated with many factors. Cherry
season! Bell peppers, cherry tomatoes, zucchini & eggplant
tomatoes are Sodium free.
served over brown rice--try it tonight!
What a tasty recipe idea!! Baked zuchinni sticks topped with pressure. Cherry tomatoes are Sodium free.
low-fat mozz cheese n cherry #tomatoes.
• Cherry tomatoes, as part of a low sodium diet, may reduce
An edible firecracker! Our friends California Avocado the risk of high blood pressure.
Commission share these creamy Cherry Tomato Bombs to get Dietary Saturated Fat & Cholesterol & Risk of Coronary Heart
the party started right! #Happy4th http://ow.ly/yKNC5 Disease: While many factors affect heart disease, diets low
Cherry tomatoes can be a fun addition to any meal or simply in saturated fat and cholesterol may reduce the risk of this
enjoy them alone. Get the facts on these red, versatile disease. Cherry tomatoes contain no fat, saturated fat, or
handfuls. #FVMMMonth #FuelUp: http://ow.ly/z0CB1 cholesterol.
Asian / Chinese, Japanese, Korean / South East Asia (Vietnam, fiber, Vitamin A, or Vitamin C) may reduce the risk of some
Cambodia, Laos) / African / Cuban, Puerto Rican / Latino / types of cancer, a disease associated with many factors.
Pacific Islands Cherry tomatoes are a good source of vitamin C.

COLLARD GREENS
How to Select
Choose bunches with dark green leaves with no yellowing.
How to Store
Refrigerate collard greens in a plastic bag for up to 5 days.
pressure. Collard greens are very low in sodium.
Using Greens
• Collard greens, as part of a low sodium diet, may reduce the
Social Media Posts risk of high blood pressure.
Collard greens are a great side dish but can also be eaten
in other ways! Here are TOP TEN ways to enjoy: http://ow.ly/
Ey6EN
Our chef, Alex Caspero, RD shares how to prep collard greens disease. Collard greens contain no fat, saturated fat, or
for a delicious Collard Green Salad w/Tahini Dressing: http:// cholesterol.
ow.ly/XmMug
Presence in Ethnic Foods Cancer: Low fat diets rich in fiber-containing grain products,
African / Mediterranean / Southern fruits, and vegetables may reduce the risk of some of cancers,
a disease associated with many factors. Collard greens are a
Nutrient Content Claims good source of fiber.
very low sodium, Sugar free, High in vitamin A, High in Fruits & Vegetables & Cancer: Low fat diets rich in fruits and
vitamin C, High in vitamin K, High in manganese, Good vegetables (foods that are low in fat and may contain dietary
source of fiber, Good source of calcium fiber, Vitamin A, or Vitamin C) may reduce the risk of some
Health Claims Collard greens are a good source of fiber and an excellent
Dietary Fat & Cancer: Development of cancer depends on source of vitamins A and C.
some cancers. Collard greens are fat free.
Healthy Recipes with Collard Greens
pressure, a disease associated with many factors. Collard Beans and Greens Soup
greens are very low in sodium.

CARROT
Choose well-shaped, smooth, firm, crisp carrots with deep Dietary Fat & Cancer: Development of cancer depends on
color and fresh, green tops.Avoid soft, wilted or split carrots. many factors. A diet low in total fat may reduce the risk of
some cancers. Carrots are fat free.
How to Store
Refrigerate carrots in plastic bag with tops removed up to 2 • Diets low in sodium may reduce the risk of high blood
weeks. pressure, a disease associated with many factors. Carrots are
low in sodium.
Cutting Carrots • Diets low in sodium may reduce the risk of high blood
Pickled Carrots pressure. Carrots are low in sodium.
Selecting & Storing Carrots • Carrots, as part of a low sodium diet, may
Using Carrots reduce the risk of high blood pressure.
Pick a peck of pickled...carrots? #Watch this video to learn in saturated fat and cholesterol may reduce the risk of this
how to pickle carrots and jalapeno peppers: http://ow.ly/OlIBX disease. Carrots contain no saturated fat or cholesterol.
Craving CARROTS and don’t feel like crunching? Fruits & Vegetables & Cancer: Low fat diets rich in fruits and
Put them in a blender, pour, sip, and enjoy! vegetables (foods that are low in fat and may contain dietary
Fat free, Saturated fat free, Cholesterol free, Low in sodium,
Carrots are high in vitamin A.
Low-calorie, High in vitamin A

Healthy Recipes with Carrots
Mediterranean Potato Soup Avocado Super Summer Wrap
Brown Rice with Sizzling Chicken

Pineapple Avocado Chicken Salad
and Vegetables
Grilled Lamb Salad Rolly Veggie Cannelloni
Asian Mango Chicken Wraps
Asian Chicken and Pineapple Noodle Bowl
Grimmway Farms | Grimmway.com

GrimmwayFarms GrimmwayFarms grimmwayfarms

CAULIFLOWER
Choose cauliflower with compact, creamy white curds and Dietary Fat & Cancer: Development of cancer depends on
bright green, firmly attached leaves. Avoid brown spots or many factors. A diet low in total fat may reduce the risk of
loose sections that are spread out. some cancers. Cauliflower is fat free.
How to Store • Diets low in sodium may reduce the risk of high blood
Refrigerate cauliflower in plastic bag up to 5 days.
Links to More Information Cauliflower is very low in sodium.
How to Cut Cauliflower • Diets low in sodium may reduce the risk of high blood
Rescuing Overcooked Cauliflower pressure. Cauliflower is very low in sodium.
Selecting & Storing Cauliflower • Cauliflower, as part of a low sodium diet, may reduce the
Spicy Cauliflower risk of high blood pressure.
5 ways cabbage, broccoli, kale & cauliflower may fight
inflammation. http://ow.ly/S360b
disease. Cauliflower contains no saturated fat or cholesterol.
Unsure on how to freeze cauliflower? We got you covered:
http://ow.ly/g8hn304dOsa
Presence in Ethnic Cuisines fiber, Vitamin A, or Vitamin C) may reduce the risk of some
Chinese, Japanese, Korean / South East Asian (Vietnam, types of cancer, a disease associated with many factors.
Cambodia, Laos) / African / Pacific Islands Cauliflower is high in vitamin C.

sodium, Low in calories, High in vitamin C

Healthy Recipes with Cauliflower
Chinatown Vegetable Medley Spicy Cauliflower Tapas
Sesame Garlic Vegetable Medley
Aromatic Roasted Cauliflower Soup
Earthbound Farms | earthboundfarm.com Melissa's/World Variety Produce, Inc. | Melissas.com

Earthboundfarm earthboundfarm MelissasProduce MelissasProduce
earthboundfarm earthboundfarm melissasproduce melissasproduce

CELERY
Choose straight, rigid celery stalks with fresh leaves. Avoid Dietary Fat & Cancer: Development of cancer depends on
pithy, woody or limp stalks. Should smell fresh, not musty. many factors. A diet low in total fat may reduce the risk of
some cancers. Celery is fat free.
How to Store
Refrigerate celery in a plastic bag for a week or more
Links to More Information pressure, a disease associated with many factors. Celery is
Making Celery Salads low in sodium.
Selecting Celery • Diets low in sodium may reduce the risk of high blood
Storing Celery pressure. Celery is low in sodium.
Using Celery • Celery, as part of a low sodium diet, may
Social Media Posts
Celery adds a wealth of nutrition to any dish! Don’t miss Dietary Saturated Fat & Cholesterol & Risk of Coronary Heart
the opportunity because you’re out. Dried Celery is a great Disease: While many factors affect heart disease, diets low
substitute in many soups, stuffings, and casseroles. in saturated fat and cholesterol may reduce the risk of this
disease. Celery contains no saturated fat or cholesterol.
A good source of Vitamin C, CELERY brings the perfect crunch
and flavor to any meal or snack. Enjoy it in this Classic Veggie Fruits & Vegetables & Cancer: Low fat diets rich in fruits and
Soup: http://ow.ly/AfWm9 vegetables (foods that are low in fat and may contain dietary
Presence in Ethnic Cuisines types of cancer, a disease associated with many factors. Celery
Chinese, Japanese, Korean / South East Asian (Vietnam, is a good source of vitamin C.
Cabodia, Laos) / Mediterranean

Fat free, Saturated fat free, Cholesterol free, Low in sodium,
a low calorie food, Good source of vitamin C

Healthy Recipes with Celery
Potato Skins with Buffalo Chicken Braised Celery with Herbs
Shrimp Confetti Salad Sandwich with Grapes Rainbow Slaw Salad
Apple & Chicken Salad Chicken and Vegetable Summer Rolls
Celery with Apricot Blue Cheese Spread
Duda Farm Fresh Foods, Inc. | dudafresh.com

Dandyfreshproduce dandy_fresh dandyfreshproduce DandyFresh

CUCUMBER
Choose firm, well shaped cucumbers with dark green color, Fat free, Saturated fat free, Sodium free, Cholesterol free,
heavy for size. A low calorie food

Refrigerate cucumbers in plastic bag up to 1 week. Dietary Fat & Cancer: Development of cancer depends on
Links to More Information some cancers. Cucumbers are fat free.
Preparing Cucumber
Using Cucumber
Selecting Cucumber
Pickling Cucumber Cucumbers are Sodium free.
In just 5 min & 3 ingredients, you got yourself a tasty snack! pressure. Cucumbers are Sodium free.
These Cucumber Canoes are adorable: http://ow.ly/MEwn0 • Cucumbers, as part of a low sodium diet, may
A quick, refreshing, no-stove delight! Try a different kind of reduce the risk of high blood pressure.
soup -- Mango Cucumber Soup: http://ow.ly/AfDcP Dietary Saturated Fat & Cholesterol & Risk of Coronary Heart
#TipoftheDay: Try adding diced tomatoes, cucumbers and Disease: While many factors affect heart disease, diets low
onions to your turkey-dogs. in saturated fat and cholesterol may reduce the risk of this
disease. Cucumbers contains no saturated fat or cholesterol.
Chinese, Japanese, Korean / Cuban, Puerto Rican / Indian,
Pakistani / Mediterranean

Healthy Recipes with Cucumber
Garden Cannellini Bean Salad Corner Kick Pita Pocket
Watermelon Gazpacho Cosmic Cucumber Wrap
Mango Cucumber Soup Garden Goodies Salad
Avocado Garden Salad
West Coast Pita Treat
Earthbound Farms | earthboundfarm.com Red Sun Farms | redsunfarms.com

Earthboundfarm earthboundfarm Redsunfarms shopredsun
earthboundfarm earthboundfarm shopredsun shopredsun

EGGPLANT
How to Select Eggplant has taken the stage! Our chef, Alex Caspero, RD
Choose eggplants that are heavy for their size and without shares how to use eggplant as a meat alternative: http://ow.ly/
cracks or discolorations. QyeC0
#MCM (Meal Crush Monday) goes to this tasty Eggplant

How to Store
Parmesan! Dig in! http://ow.ly/Qqp9V #MeatlessMonday
Store eggplants in the refrigerator crisper drawer. Use within
5-7 days. Go beyond eggplant parmesan! Our mom blogger kicks it up a
notch with these delicious eggplant recipes: http://ow.ly/PgnXI
Selecting and Storing Eggplant #DYK Eggplants aren't really vegetables, they're berries?
Pile on the flavors w/ yummy veggies for #MeatlessMonday!

Social Media Posts Noah's Eggplant Napoleon is delicious: http://ow.ly/Kp89i
Tomatoes & Eggplants are at their peak in flavor so you know
our chef, Alex Caspero, RD had to share this yummy recipe: A tasty escape! Try our Eggplant and Potato Stir Fry for
http://ow.ly/ti8C3043Q5b #MeatlessMonday: http://ow.ly/qVQNf
Make a one-dish wish a reality! Try Roasted Squash and Grilled Eggplant & Tomato Sandwich: http://ow.ly/nV5K2
Eggplant Casserole with Chicken -- it's FANTASTIC! http://
ow.ly/XGtO9 Presence in Ethnic Foods
Watch our chef, Andrew Dole, RD cook a FODMAP Friendly Asian / Chinese, Japanese, Korean / South East Asia (Vietnam,
Spicy Eggplant recipe + 4 ways to serve spicy eggplant: http:// Cambodia, Laos) / African / Cuban, Puerto Rican / Latino /
ow.ly/WbP7s Indian, Pakistani / Mediterranean
In the mood for a #meatless meal? Try these Vegetarian Nutrient Content Claims
Eggplant Cakes w/Grilled Vegetables: http://ow.ly/RNzpC Low calorie, Fat free, Saturated fat free, Cholesterol free,
Can eggplant be frozen? #AskTheExpert --> http://ow.ly/RDYtg Sodium free, Good source of copper

Health Claims
some cancers. Eggplant is fat free.
pressure, a disease associated with many factors. Eggplant
is Sodium free.
pressure. Eggplant is Sodium free.
• Eggplant, as part of a low sodium diet, may reduce the risk
disease. Eggplant contains no fat, saturated fat, or cholesterol.
Healthy Recipes with Eggplant
Eggplant Parmesan Galloping Good Eggplant
Eggplant Potato Crust Pizza Grilled Eggplant Sandwich
Stir-fry Eggplant and Potatoes

ENDIVE
How to Select
Select endive heads that are crisp and bright green. Avoid
heads with wilted or browning leaves.

Endive should be stored in the refrigerator for up to 1 week. Dietary Fat & Cancer: Development of cancer depends on
Social Media Posts
some cancers. Endive is fat free.
Do you like Endive? Watch this video from our chef, Andrew
Dole, RD to learn how to make this amazing recipe: http:// Sodium & Hypertension:
ow.ly/4mIfVh • Diets low in sodium may reduce the risk of high blood
pressure, a disease associated with many factors. Endive is
Take a delicious dive into Endive! Our chef, Alex Caspero, RD
very low in sodium.
shares 3 ways to impress your guests w/endive appetizers:
http://ow.ly/VYVLB • Diets low in sodium may reduce the risk of high blood
pressure. Endive is very low in sodium.
There's so much more to Belgian endive than we may know!
Our mom blogger shares all + delicious recipes to try: http:// • Endive, as part of a low sodium diet, may reduce the risk of
ow.ly/JAVtN high blood pressure.
Love Belgian Endive? Dive in to this marinated dish and get Dietary Saturated Fat & Cholesterol & Risk of Coronary Heart
lost with the flavors: http://ow.ly/z0rxX Disease: While many factors affect heart disease, diets low
Presence in Ethnic Foods disease. Endive contains no fat, saturated fat or cholesterol.
South East Asia (Vietnam, Cambodia, Laos)
Nutrient Content Claims vegetables (foods that are low in fat and may contain dietary
Low calorie, Fat free, Saturated fat free, Cholesterol free, fiber, Vitamin A, or Vitamin C) may reduce the risk of some
Very low sodium, Sugar free, High in pantothenic acid, types of cancer, a disease associated with many factors.
Good source of vitamin A, Good source of zinc, Good Endive is a good source of vitamin A.
source of copper, Good source of manganese

GREEN (SNAP) BEAN
How to Select Sodium & Hypertension:
Choose fresh, well colored beans that snap easily when bent. • Diets low in sodium may
reduce the risk of high
How to Store blood pressure, a disease
Refrigerate green beans in plastic bag, use within 1 week. associated with many
Links to More Information factors. Green beans are
Selecting and Storing Green Beans Sodium free.
Using Green Beans • Diets low in sodium may reduce the risk of high blood
Purchasing and Storing Green Beans pressure. Green beans are Sodium free.
Southern Style Green Beans • Green beans, as part of a low sodium diet, may
Social Media Posts reduce the risk of high blood pressure.
A side dish that steals the spotlight! Green Beans & Potatoes Dietary Saturated Fat & Cholesterol & Risk of Coronary Heart
compliments any meal: http://ow.ly/EuRM2 Disease: While many factors affect heart disease, diets low
Presence in Ethnic Cuisines disease. Green beans contains no saturated fat or cholesterol.
South East Asia (Vietnam, Cambodia, Laos) / African / Cuban,
Puerto Rican / Southern Fiber-Containing Grain Products, Fruits, and Vegetables and
Nutrient Content Claims fruits, and vegetables may reduce the risk of some of cancers,
Fat free, Saturated fat free, Cholesterol free, Sodium free, a disease associated with many factors. Green beans are a
Low in calories, Good source of fiber good source of fiber.
some cancers. Green beans are fat free. types of cancer, a disease associated with many factors.
Healthy Recipes with Green Beans

Green Beans and Roasted Potatoes with Technicolor Vegetable Saute
Romesco Vinaigrette
Melissa's/World Variety Produce, Inc. | Melissas.com Seneca Foods Corporation | Senecafoods.com

MelissasProduce MelissasProduce SenecaFoods
melissasproduce melissasproduce

GREEN CABBAGE
Choose green cabbage heads with compact leaves that are Dietary Fat & Cancer:
heavy for their size. Development of cancer
depends on many factors. A diet low in total fat may reduce
How to Store the risk of some cancers. Cabbage is fat free.
Refrigerate green cabbage for up to 7 days.
Cooking Cabbage pressure, a disease associated with many factors. Cabbage
Cutting & Using Cabbage is very low in sodium.
Selecting & Storing Cabbage • Diets low in sodium may reduce the risk of high blood
pressure. Cabbage is very low in sodium.
Social Media Post
A side of surprise.This Cabbage Fruit Salad features the • Cabbage, as part of a low sodium diet, may reduce the risk
season’s best and is ready in 10min: http://ow.ly/s9Q0s of high blood pressure.
disease. Cabbage contains no saturated fat or cholesterol.
Mediterranean / Pacific Islands / Southern
Nutrient Content Claims vegetables (foods that are low in fat and may contain dietary
Fat free, Saturated fat free, Cholesterol free, Very low in fiber, Vitamin A, or Vitamin C) may reduce the risk of some
sodium, Low in calories, High in vitamin C types of cancer, a disease associated with many factors.
Cabbage is high in vitamin C.
Healthy Recipes with Green Cabbage

Pineapple Avocado Chicken Salad
Grilled Lamb Salad
Rainbow Slaw Salad
Asian Mango Chicken Wraps
Southwestern Coleslaw
Robinson Fresh | Robinsonfresh.com Wespeakfresh

GREEN ONION
How to Select some cancers. Green onions
Choose stalks with fresh, green tops andslightly white ends. are fat free.

Refrigerate green onions in plastic bag for use as soon as possible. • Diets low in sodium may
reduce the risk of high
Links to More Information blood pressure, a disease
Using Green Onions associated with many
Selecting and Storing Green Onions factors. Green onions are
very low in sodium.
Social Media Post • Diets low in sodium may reduce the risk of high blood
Check out nutrition information for green onions and tips on
pressure. Green onions are very low in sodium.
how to select, store & prepare them: http://ow.ly/1oJx301PloR
• Green onions, as part of a low sodium diet, may
Nutrient Content Claims reduce the risk of high blood pressure.
sodium, Low in calories
Health Claims in saturated fat and cholesterol may reduce the risk of this
Dietary Fat & Cancer: Development of cancer depends on disease. Green onions contains no saturated fat or cholesterol.
Healthy Recipes with Green Onion

Salmon Burgers and Sweet Potato Oven Fries Avocado Breakfast Bruschetta
Potato Skins with Buffalo Chicken Grilled Pineapple Ginger Glazed Chicken
Asian Mango Chicken Wraps Asian Chicken and Pineapple Noodle Bowl
Avocado, Potato, and Grilled Chicken Salad Salmon, Avocado and Strawberry Rice Bowl
Garden Cannellini Bean Salad
Braga Fresh Family Farms | bragafresh.com

BragaFresh JosiesOrganics

ICEBERG LETTUCE
How to Select
Choose plump heads, heady for their size, with tightly closed
leaves. Pull back one leaf to check heart for any black blem-
ishes. During winter, white blistered or bronze appearance
does not affect quality. Health Claims
How to Store many factors. A diet low in total fat may reduce the risk of
Refrigerate in plastic bag up to one week. Keep dry to prevent some cancers. Iceberg lettuce is fat free.
mold growth.
pressure, a disease associated with many factors. Iceberg
Selecting and Storing Iceberg Lettuce
lettuce is very low in sodium.
Using Iceberg Lettuce
Social Media Posts pressure. Iceberg lettuce is very low in sodium.
It all starts with this. Here’s how to make the perfect salad: • Iceberg lettuce, as part of a low sodium diet, may reduce
http://ow.ly/i2mY301PlyI the risk of high blood pressure.
#TipoftheDay: Mix iceberg lettuce with spinach and other Dietary Saturated Fat & Cholesterol & Risk of Coronary Heart
leafy greens. Disease: While many factors affect heart disease, diets low in
saturated fat and cholesterol may reduce the risk of this dis-
Nutrient Content Claims ease. Iceberg lettuce contains no saturated fat or cholesterol.
sodium, Low in calories
Healthy Recipes with Iceberg Lettuce

Chicken and Vegetable Summer Rolls
Mushroom Steak Fajitas
Ventura Foods | Maries.com

Mariesdressing mariesdressing mariesdressing

JICAMA
How to Select
Select tubers that are firm and unblemished with a slightly
silky sheen.
How to Store
Jicamas can be stored for up to 2 weeks in a plastic bag in the
refrigerator.
pressure, a disease associated with many factors. Jicama is
Preparing Jicama
Sodium free.
Storing and Using Jicama
Spicy Jicama pressure. Jicama is Sodium free.
Social Media Posts • Jicama, as part of a low sodium diet, may reduce the risk of
Watch this video to learn how to properly peel & cut Jicama high blood pressure.
from chef, Alex Dole, RD --> http://ow.ly/hx4z303or71 Dietary Saturated Fat & Cholesterol & Risk of Coronary Heart
Pitas are on the menu for #MeatlessMonday! Avocado, corn, Disease: While many factors affect heart disease, diets low
jicama, & MORE come together to make this Rainbow Veggie in saturated fat and cholesterol may reduce the risk of this
Pocket: http://ow.ly/OeeIp disease. Jicama contains no fat, saturated fat, or cholesterol.
Kick your side dish up a notch and enjoy this Jicama Slaw
with Curry-Lime Dressing! So yummy! http://ow.ly/MhNB4
Try this TASTY Jicama Relish! Also pairs well with chicken or a disease associated with many factors. Jicama is a good
fish: http://ow.ly/ATAw0 source of fiber.
African / Latino / Mexican
Nutrient Content Claims Jicama is a good source of fiber and vitamin C.
Low in calories, Fat free, Saturated fat free, Cholesterol free,
Sodium free, Good source of fiber, Good source of Vitamin C
Healthy Recipe with Jicama
Health Claims
Dietary Fat & Cancer: Development of cancer depends on many
Jicama and Red Pepper Salad
cancers. Jicama is fat free.

LEAF LETTUCE
Choose lettuce with crisp leaves. Avoid brown edges. Dietary Fat & Cancer: Development of cancer depends on
How to Store some cancers. Leaf lettuce is fat free.
After purchase, rinse well and dry with paper
towels. Refrigerate leaf lettuce in plastic bag up to 1 week. Sodium & Hypertension:
Links to More Information pressure, a disease associated with many factors. Leaf
Lettuce & Sandwiches lettuce is very low in sodium.
Preparing Salad Greens • Diets low in sodium may reduce the risk of high blood
Storing Baby Lettuces pressure. Leaf lettuce is very low in sodium.
Storing Leaf Lettuce • Leaf lettuce, as part of a low sodium diet, may
Using Baby Lettuces reduce the risk of high blood pressure.
Social Media Post Dietary Saturated Fat & Cholesterol & Risk of Coronary Heart
#DYK the term Leaf Lettuce describes the varieties of lettuce Disease: While many factors affect heart disease, diets low
with leaves that branch from a single stalk in a loose bunch in saturated fat and cholesterol may reduce the risk of this
rather than forming a tight head? The leaves are crisper and disease. Leaf lettuce contains no saturated fat or cholesterol.
more full-flavored than those of the Head Lettuce varieties. Fruits & Vegetables & Cancer: Low fat diets rich in fruits and
Asian / South East Asia (Vietnam, Cambodia, Laos) / African / types of cancer, a disease associated with many factors. Leaf
Latino / Mediterranean lettuce is high in vitamin A.

sodium, Low in calories, High in vitamin A

Healthy Recipes with Leaf Lettuce
Clementine, Raisin & Goat Cheese Sandwich
European Salad
Tuna Apple Salad Sandwich
Apple Banana Salad with Peanuts
Burger and Shoestring Fries
Garden Cannellini Bean Salad
Vidalia® Onion and Tomato Salad

with Grilled Tuna
Fiesta Frescada Wraps and Bellafina Boats
Apple & Chicken Salad Grilled Chicken Lettuce Wraps with Blueberry Bell Pepper
Relish
Dole Food Company, Inc. | Dole.com Taylor Farms | Taylorfarms.com

Dole DoleNutrition YourTaylorFarms yourtaylorfarms
dolepics DolePins yourtaylorfarms taylorfarms

LEEK
How to Select
Choose firm, crisp stalks with as much white and light green
regions as possible. Avoid leeks with yellow or withered tops.

Refrigerate unwashed leeks in plastic bag for up to two weeks. Dietary Fat & Cancer: Development of cancer depends on
Rinse before using. many factors. A diet low in total fat may reduce the risk of
some cancers. Leeks are fat free.
Using Leeks
Social Media Posts pressure, a disease associated with many factors. Leeks are
If you love LEEKS like we do, then check out these recipe very low in sodium.
ideas from our mom blogger: http://ow.ly/KjUf306REKk • Diets low in sodium may reduce the risk of high blood
pressure. Leeks are very low in sodium.
The Leek is a member of the onion family but has a sweeter,
more subtle flavor than an onion. Here are TEN ways to enjoy: • Leeks, as part of a low sodium diet, may reduce the risk of
http://ow.ly/NymTp high blood pressure.
Get your meal started with these delicious Roasted Herbed Dietary Saturated Fat & Cholesterol & Risk of Coronary Heart
Artichokes w/Leeks: http://ow.ly/NjEwb Disease: While many factors affect heart disease, diets low
Presence in Ethnic Foods disease. Leeks contain no fat, saturated fat, or cholesterol.
Asian / Chinese, Japanese, Korean / South East Asia (Vietnam, Fruits & Vegetables & Cancer: Low fat diets rich in fruits and
Cambodia, Laos) / Mediterranean vegetables (foods that are low in fat and may contain dietary
Nutrient Content Claims types of cancer, a disease associated with many factors. Leeks
Fat free, Saturated fat free, Cholesterol free, Very low sodium,
potatoes are a good source of vitamin C.
High in Vitamin K, Good source of vitamin B-6, Good source of
vitamin C, Good source of copper, Good source of iron, Good
source of manganese

Label provided by Mushroom Council.
MUSHROOM
How to Select #MeatlessMonday perfection: Carmelized Mushroom & Vidalia
Choose well shaped mushrooms with firm texture. Onion Risotto is a full meal…deliciously and nutritiously!
Avoid spots and slime. http://ow.ly/p1Wm2
Chef hat not required! Sweet Potato Pancakes w/ Balsamic

How to Store Mushrooms make for a nutritious brunch to show off for your
Refrigerate mushrooms in original container or paper bag
family. http://ow.ly/p1Xea
up to 1 week.
Need a quick dinner idea? Mushroom Sloppy Joes! Get
Links to More Information everything you need to recreate this #healthy plate: http://
ow.ly/fhID1
Portabella Mushroom Burger
Portabella Mushroom Pizza This Hass Avocado Stuffed Mushrooms recipe is an awesome
Selecting & Storing Mushrooms appetizer to accompany any party! http://ow.ly/yYlfz
Using Mushrooms
Bring something new to the table with this Salmon Steamed
w/Tomato, Asparagus, and Mushrooms recipe. Is your mouth
Social Media Posts watering yet? http://ow.ly/z1ibT
#TipoftheDay: Add lots of lettuce, tomatoes, onions, sprouts,
or other vegetables including zucchini, asparagus, & Presence in Ethnic Cuisines
mushrooms. DELISH! Asian / Chinese, Japanese, Korean / South East Asia (Vietnam,
Cambodia, Laos) / Mediterranean
#TipoftheDay: Choose a Portobella mushroom burger instead
of a ground beef burger.

Nutrient Content Claims • Diets low in sodium may reduce the risk of high blood pres-
Fat free, Saturated fat free, Cholesterol free, Very low in sure. Mushrooms are very low in sodium.
sodium, Low in calories, Sugar free • Mushrooms, as part of a low sodium diet, may
Health Claims
Dietary Fat & Cancer: Development of cancer depends on Disease: While many factors affect heart disease, diets low in
many factors. A diet low in total fat may reduce the risk of saturated fat and cholesterol may reduce the risk of this dis-
some cancers. Mushrooms are fat free. ease. Mushrooms contains no saturated fat or cholesterol.
• Diets low in sodium may reduce the risk of high blood pres-
sure, a disease associated with many factors. Mushrooms
are very low in sodium.
Healthy Recipes with Mushrooms
Curried Chicken with Raisins and

Mushrooms
Broccoli Omlette
Herbed Spinach Quiche

Portabella Caps
Sweet Potato Pancakes with

Balsamic Maple Mushrooms
Mushroom Beef Sloppy Joes
Cool Quesa
Mushroom Bruschetta
Caramelized Mushroom and Vidalia® Onion Risotto
Giorgio Fresh Mushrooms | Giorgiofresh.com

GiorgioFreshCo freshandfoods

MUSTARD GREENS
Look for a green color with leaves that don’t have blemishes Dietary Fat & Cancer: Development of cancer depends on
or show any yellowing or withering. Mustard greens should many factors. A diet low in total fat may reduce the risk of
have stems that look freshly cut that aren’t thick, dried out, some cancers. Mustard greens are fat free.
browned, or split.
Discard any bruised or yellow leaves and remove any bands pressure, a disease associated with many factors. Mustard
or ties that hold bunches together. Gently wrap unwashed greens are very low in sodium.
mustard greens in paper towels and store loosely in plastic • Diets low in sodium may reduce the risk of high blood
bags. Keep moist and cool in the lower part of the refrigerator pressure. Mustard greens are very low in sodium.
in the high-humidity bin. Store for up to five (5) days.
• Mustard greens, as part of a low sodium diet, may reduce
Links to More Information the risk of high blood pressure.
Using Greens Dietary Saturated Fat & Cholesterol & Risk of Coronary Heart
Social Media Posts in saturated fat and cholesterol may reduce the risk of this
Curried Mustard Greens & Garbanzo Beans w/Sweet Potatoes: disease. Mustard greens contain no fat, saturated fat, or
http://ow.ly/rcp73093fan cholesterol.
Here's all you need to know about Mustard Greens! Fiber-Containing Grain Products, Fruits, and Vegetables and
http://ow.ly/42GY3093ffP Cancer: Low fat diets rich in fiber-containing grain products,
a disease associated with many factors. Mustard greens are a
Asian / African / Mediterranean / Southern
Nutrient Content Claims Fruits & Vegetables & Cancer: Low fat diets rich in fruits and
Fat free, Saturated fat free, Cholesterol free, Very low in vegetables (foods that are low in fat and may contain dietary
sodium, Low in calories, High in vitamin C, High in vitamin K, fiber, Vitamin A, or Vitamin C) may reduce the risk of some
Good source of fiber, Good source of vitamin A, Good source of types of cancer, a disease associated with many factors.
vitamin B-6, Good source of copper Mustard greens are high in vitamin C and a Good source of
fiber and vitamin A.

ONION Social Media Posts
Seasonal Posts
Facebook
Sponsored By:
Pantone 425C Pantone 221C Pantone 426U Pantone 221U
Celebrating Cinco de Mayo? This colorful Black Bean and Corn

Salsa uses convenient canned veggies when paired with multi-
grain chips makes a quick and healthy appetizer that’s sure to
Onions add layers of flavor, color, and texture to nearly every please! http://bit.ly/2zhFfFZ #onionista #cincodemayo
cuisine. Ranging in size from less than one-inch to over
This Caramelized Sweet Onion Dip is the perfect appetizer to
4.5-inches in diameter, bulb onions can be yellow, red, or
make for the big game or for your next gathering with friends.
white in color. Onion is the third most consumed fresh
Make it ahead then serve with veggies, pita bread, or crackers.
vegetable in the United States. Black
http://bit.ly/2rPGhFt #tailgate #onionista
How to Select Twitter

Choose firm onions with dry, bright, smooth outer skins.
Avoid bulbs with cuts, bruises, or green sprouts. Onion-Peach Salsa! Simple to make and delicious with tortilla
chips or on top of grilled chicken! https://bit.ly/2zWczqo
How to Store Happy Mother’s Day! Whip up this savory Frittata with Onion,
Store onions in a cool, dry, dark, well ventilated place;
Tomato & Basil for a delicious brunch. Mom will thank you!
away from potatoes, apples, celery, and pears.
http://bit.ly/2q7Q1yt #onionista #mothersday
Links to More Information Make your tailgate menu sizzle w/ Grilled Balsamic Onions
Cutting Onions w/ Blue Cheese Crumbles http://bit.ly/2naRhxK #tailgate
Cutting Onions Without Crying #onionista
Selecting & Storing Onions What’s for dinner? Satisfying and savory Pot Roast – An
Using Onions American classic, slow cooker style https://bit.ly/2qd33H0
Colors, Flavors, & Seasons of Onions #onionista
Cooking with Onions Love sliced onions on your tailgate burgers but hate the onion
Nutrition Facts About Onions breath? Solutions - https://www.onions-usa.org/faqs
Retail Dietitian Kit Umm! This Slow Cooker Chili is sure to have a warming effect
Onion Health Research when the temperature drops. https://bit.ly/2ui4XYG #onionista

Instagram Instagram
Spring is in the air and so is our desire Garden Style Fish w/ Onions and
for light & refreshing recipes. This Sweet Bell Peppers can help you manage
Onion Veggie Salad is perfect for spring your weight deliciously! http://bit.
meals or entertaining. http://bit.ly/2wTy- ly/2tS12Wl #onionista
bik #springtime #onionista
Manage your diabetes deliciously
Roasted vegetables combine with with this Onion & Quinoa Salad.
quinoa and savory, slightly sweet Perfect for a satisfying dinner or
tahini sauce to make the perfect bowl lunch! http://bit.ly/2foPfVf #onionista
of yum in this Sheet Pan Style Buddha #diabetesmonth
Bowl recipe - http://bit.ly/2yyxV9f #on-
ionista #plantbasedbowl The flavonoid quercetin and
organosulfur compounds found in
No need to go out for a bowl of Classic onions can help reduce the risk of
Onion Soup when you can make it at heart disease. Add these flavorful
home… Here’s our favorite recipe https:// caramelized onions to your healthy
bit.ly/2tunRz7 #onionista
meals! http://bit.ly/2erUzVQ #onionista
Weight Management, Diabetes, Nutrient Content Claims

and Heart Health Posts Fat free, Saturated fat free, Cholesterol free, Very low in
sodium, Good source of fiber, High in vitamin C
Facebook
The amazing onion provides layers of flavor, color, texture and Health Claims
nutrition to a wide variety of dishes and cuisines – no wonder Dietary Fat & Cancer: Development of cancer depends on
onions are the third most consumed fresh vegetable in the many factors. A diet low in total fat may reduce the risk of
U.S.! This video provides the techniques for cutting an onion some cancers. Onions are fat free.
to save you time, tears, and uneven cooking: https://youtu.be/
M3-lZsi8b3c #onionista
Preventing and managing diabetes means making healthy pressure, a disease associated with many factors.
food choices but you don’t have to sacrifice taste! Fresh • Diets low in sodium may reduce the risk of high blood
veggies add flavor and versatility along with an abundance pressure.
of nutrients. Ever try caramelized onions on your sandwich? • Onions are very low in sodium. As part of a low sodium diet,
http://bit.ly/2mET0wX #onionista #diabetesmonth onions may reduce the risk of high blood pressure.
Celebrate Heart Health Month with Onions! Organosulfur Dietary Saturated Fat & Cholesterol & Risk of Coronary Heart
compounds are responsible for the taste & smell of onions Disease: While many factors affect heart disease, diets low
and have shown anti-inflammatory and anti-clotting activity in saturated fat and cholesterol may reduce the risk of this
beneficial to reducing your risk for heart disease. Learn how to disease. Onions contain no saturated fat or cholesterol.
reduce the pungency and tears with answers from the National
Onion Association - https://www.onions-usa.org/faqs #onionista
Twitter
a disease associated with many factors. Onions are a good
Grilled Vegetables w/ Balsamic Dressing adds tasty nutrients to source of fiber.
your meal for minimal calories http://bit.ly/2uqGr8r #onionista
Herb baked onion bloom – a fun and tasty side dish full of vegetables (foods that are low in fat and may contain dietary
nutrients and flavor! http://bit.ly/2oydXWD #onionista
#diabetesfriendly
Add onions to your diabetes-friendly meals for flavor + Onions are a good source of fiber and an excellent source of
nutrition benefits. http://bit.ly/2nHNUz2 #onionista vitamin C.
#diabetesmonth
Onions provide layers of health benefits along with their great
flavor – check it out! https://bit.ly/2nHNUz2 #onionista
Julia Child said “It’s hard to imagine civilization without
onions” - Find onion inspiration at https://www.pinterest.com/
NationalOnion/

How can I reduce tearing when cutting an onion?
How to Cut Onions
To reduce tearing, chill the onions for 30 minutes. Then,
cut off the top and peel the outer layers leaving the root
end intact. (The root end has the highest concentration of
sulphuric compounds that make your eyes tear.)
O
Steps to Caramelizing Onions
How many cups of chopped onion will one medium onion yield?
Caramelizing brings out the naturally sweet flavor of onions. The key is to cook them slowly at
the right temperatures. The result? A savory ingredient to use in soups and sauces or to top
sandwiches, pizzas, steaks and chops.
Caramelization
One medium onion equals about 1 cup chopped onion.

What causes onion texture, color
& flavor to differ?
STEP 1 STEP 2
Sautéed and caramelized onions have a
Onions may be diced or cut in julienne slices with the Add a small amount of oil or butter to coat the bottom of a noticeably different texture, color and flavor.
grain or against the grain for caramelizing. The cut will sauté pan. Place onions in pan. Over low heat, sweat the Full caramelization happens when the naturally
alter cooking time and texture, see sidebar for details. In onions by covering the pan with a lid to keep the onions present sugars oxidize. Onions contain sucrose
the following steps, onions cut with the grain are shown. moist and slow down browning.
which is a disaccoride. When heat is applied,
TIP: The all-pupose yellow onion is best for cooking. sucrose breaks into fructose and glucose
(both monosaccharides). Fructose begins to
Steps to Caramelizing Onions

caramelize at 230˚F and glucose begins to
What is the best way to extend the shelf life of sweet onions?
caramelize at 320˚F. Fructose causes the
highest degree of color development.
The cut of onion also affects texture. When

identifiable onion texture is desired, cut
with the grain. Or, skip sweating and start by
STEP 3 STEP 4 sautéing on medium heat. For less noticeable
texture (i.e. for thickening soups, sauces) and
When onions are soft and translucent, uncover the pan, Lower the heat and continue to cook slowly, stirring added depth of flavor use onions cut against
Sweet onions have higher water content than storage onions,

and increase heat to medium. Sauté until onions on the occasionally until the onions are limp and have turned
the grain. A combination of cuts may be
bottom of the pan start to brown. dark golden brown.
desireable in some dishes (i.e. French
TIP: If the onions start to look dry or stick to the pan, TIP: The thicker the cut, the lower the heat should be in
add small amounts of water to moisten and dissolve the the final stage of caramelizing. onion soup).
burning sugars.
Caramelization takes time - exactly how
much time will vary based on the water
content, cut of the onion and the volume.
- Spring/summer varieties are higher in water
making them more susceptible to bruising, and a shorter shelf

content, which will increase the cook time in
comparison to fall/winter varieties.
STEP 5
Serve caramelized onions warm as a savory side or use

in pastas, sauces and soups or to top your favorite steak
or chop.
TIP: Caramelized onions can be prepared ahead and
life than storage varieties. One way to extend their shelf life is
refrigerated up to 5 days in an airtight container.
PROVIDED BY NATIONAL ONION ASSOCIATION / WWW.ONIONS-USA.ORG
to wrap each onion in a paper towel or piece of newspaper and

place them in the refrigerator. This will keep them dry and cool.
Health Statement for Use in the Media
I want to use raw onion. How can I reduce the pungency?
Onions add abundant flavor to a wide variety of food, yet are
To reduce the pungency, sharpness or aftertaste of a raw
low in calories. With only 45 calories per serving, onions are
onion, cut them the way you plan to use them and place into
naturally fat and cholesterol free. They are a source of dietary
a bowl of ice water to stand for 1 1/2 hours before draining. If
fiber, vitamin C, vitamin B6, potassium, and other key nutri-
time is at a premium, place onions in a strainer or sieve. Run
ents including folate, calcium and iron.
water through onions for at least a minute.
Why do my onions taste bitter after sautéing? Additional Nutrition Messaging
Cooking onions quickly over high heat can cause onions to
Onions contain a variety of other naturally occurring chemicals
taste bitter.
known as organosulfur compounds linked to lowering blood
What can be done to alleviate “onion breath”? pressure and cholesterol levels. Among some of their best-
Onion breath usually comes from eating raw onion, although known benefits, onions contain the flavonoid quercetin which
mild/sweet raw onion may cause no odor. acts as an anti-inflammatory in the body, inhibits low-density
Likewise, cooked onions rarely leave an odor on the breath. lipoprotein oxidation (an important reaction in the atheroscle-
Suggestions for freshening breath: rosis and coronary heart disease), protects and regenerates
• Eat a sprig or two of parsley, it’s known as nature’s natural vitamin E (a powerful antioxidant), and provides protection
breath sweetener. from many forms of cancer.
• Rinse your mouth with equal parts lemon juice and water. Other health properties:
• Chew a citrus peel.
• Onions also contain disulfides, trisulfides, cepaene, and
How do I remove the smell of onions from my hands and/or vinyl dithiins. These compounds have a variety of health-
cooking equipment? functional properties, including anticancer, antiviral, and
Rub your hands or cooking equipment with lemon juice. If antimicrobial activities.
your pots or pans are made of aluminum, cast iron, or car-
• Consumption of onions may prevent gastric ulcers by
bon-steel, rub with salt instead.
inhibiting the growth of ulcer-forming microorganism
Which color of onion (yellow, red, or white) should I use and Heliobacter pylori. This is significant because good “gut
does each color taste different? health” is strongly associated with prevention of chronic
Refer to the Color, Flavor, Usage Guide for a chart to help you diseases and healthy aging. More pungent onions exhibit
choose which onion to use in a recipe. strong anti-platelet activity.
• Platelet aggregation is associated with atherosclerosis,
Consumer Handouts cardiovascular disease, heart attack, and stroke.
Guide to Onions • Data from animal studies suggest onion consumption may
increase bone mineral content and density with the potential
of decreasing incidences of osteoporosis.
Eat Well. Live Well. Be Well. For an in-depth look at the research studies visit:
onions-usa.org/all-about-onions/onion-health-research

Healthy Recipes with Onion
Garden Frittata
Mediterranean Potato Soup
Bell Pepper and Vidalia® Onion Stratta

Herbed Garden Pizza
Avocado Super Summer Wrap

Brown Rice with Sizzling Chicken
and Vegetables Roasted Brussels Sprouts, Potatoes,
and Chicken
Burger and Shoestring Fries
Potato, Black Bean, and Kale Skillet
Grilled Lamb Salad

Potato Spinach Lasagna

Strawberry, White Bean and Edamame Salad

Grilled Shrimp with Cantaloupe Avocado Salsa
Mushroom Beef Sloppy Joes

Grilled Pineapple Ginger Glazed Chicken
Watermelon Gazpacho Shredded Brussels Sprouts and Chunck Apple

Sauté with Pork Tenderloin
Grilled Chicken and Avocado Quinoa Pilaf

Pan Seared Salmon & Apple Salad
Apple Corn Chili

Rolly Veggie Cannelloni
Fiesta Frescada Wraps and Bellafina Boats Grilled Chicken Lettuce Wraps with Blueberry
Bell Pepper Relish
Yellow Potato and Red Pepper Shrimp Sauté Caramelized Mushroom and Vidalia®
Onion Risotto
National Onion Association | onions-usa.org

Blog: Onionista Onionista NationalOnion

PARSNIP
How to Select
Choose parsnips that are firm and dry without pits. Smaller
ones may be more flavorful and tender
Refrigerate parsnips unwashed in an unsealed bag for 3 weeks pressure, a disease associated with many factors. Parsnips
or more. are very low in sodium.
Enjoy parsnips all year-round! Watch chef Andrew Dole, RD in pressure. Parsnips are very low in sodium.
the kitchen as he whips up Roasted Parsnip Fries! http://ow.ly/
• Parsnips, as part of a low sodium diet, may reduce the risk
OvnB3089VNi
Spice up #MeatlessMonday with a savory side dish! Try this Dietary Saturated Fat & Cholesterol & Risk of Coronary Heart
Kale & Parsnip Sauté with your next meal: http://ow.ly/J8b9n Disease: While many factors affect heart disease, diets low
#DYK Parsnips are sweetest after a frost? Our mom blogger in saturated fat and cholesterol may reduce the risk of this
shares 3 recipes to highlight this potassium rich root veggie: disease. Parsnips contain no fat, saturated fat, or cholesterol.
http://ow.ly/BMdxt Fiber-Containing Grain Products, Fruits, and Vegetables and
a disease associated with many factors. Parsnips are a good
Good source of vitamin C, Good source of fiber, Good source of
source of fiber.
vitamin K, Good source of zinc, Good source of copper, High
in pantothenic acid, High in manganese Fruits & Vegetables & Cancer: Low fat diets rich in fruits and
Health Claims fiber, Vitamin A, or Vitamin C) may reduce the risk of some
Dietary Fat & Cancer: Development of cancer depends on types of cancer, a disease associated with many factors.
many factors. A diet low in total fat may reduce the risk of Parsnips potatoes are a good source of fiber and vitamin C.
some cancers. Parsnips are fat free.

PEAS
How to Select vitamin K, Good source of
Choose firm, bright green, medium-sized pods with thiamin, Good source of zinc,
no signs of decay or wilting. Good source of copper, Good
source of manganese
How to Store
Refrigerate peas in a perforated plastic bag for 3-5 days. Health Claims
Shell peas immediately before using. Dietary Fat & Cancer:
Development of cancer
Links to More Information depends on many factors.
Add Some Spice to Your Canned Veggies A diet low in total fat may
Canned Bean Salads, Hummus, and More reduce the risk of some
cancers. Peas are fat free.
Social Media Posts
Pass the PEAS, please! Learn a NEW way to include green Sodium & Hypertension:
peas into your diet from our pal, Caitlin Pelat, RD of Giant • Diets low in sodium may reduce the risk of high blood
Eagle --> http://ow.ly/10DVMg pressure, a disease associated with many factors. Peas are
Sodium free.
How about Green Peas, Potatoes, and Ham for dinner? Yes,
definitely! http://ow.ly/Vupjm • Diets low in sodium may reduce the risk of high blood
pressure. Peas are Sodium free.
Split peas are a NUTRITION POWERHOUSE! Our mom
blogger tells us all about them + shares a Slow Cooker Split • Peas, as part of a low sodium diet, may reduce the risk of
Pea Soup w/Bacon recipe: http://ow.ly/UqosT high blood pressure.
Sautéed, Steamed, or Roasted -- there are many ways to enjoy Dietary Saturated Fat & Cholesterol & Risk of Coronary Heart
SNOW PEAS! See our TOP TEN --> http://ow.ly/Mo4lm Disease: While many factors affect heart disease, diets low
Pass the peas, please! Try these Sweet Smokey Peas with your disease. Peas contain no fat, saturated fat, or cholesterol.
next meal: http://ow.ly/FPiRx
Embrace the versatility of frozen peas with this 30 min or less Cancer: Low fat diets rich in fiber-containing grain products,
recipe: http://ow.ly/z1cOp fruits, and vegetables may reduce the risk of some of cancers,
a disease associated with many factors. Peas are a good
Presence in Ethnic Foods source of fiber.
South East Asia (Vietnam, Cambodia, Laos) / Mexican / Indian,
Pakistani / Mediterranean / Southern / Cajun, Creole
Fat free, Saturated fat free, Cholesterol free, Sodium free, types of cancer, a disease associated with many factors. Peas
High in vitamin C, Good source of fiber, Good source of are a good source of fiber and an excellent source of vitamin C.

Label provided by Potatoes USA
POTATOES
Sponsored By:
How to Select
Look for clean, smooth, firm-textured potatoes with no cuts, Perforated plastic bags and paper bags offer the best
bruises or discoloration. environment for extending shelf-life.
Keep potatoes out of the light.

How to Store
Store potatoes in a cool, well-ventilated place. Don’t wash potatoes before storing. Dampness promotes early
spoilage.
Colder temperatures lower than 50 degrees, such as in the
refrigerator, cause a potato’s starch to convert to sugar,
resulting in a sweet taste and discoloration when cooked. If Links to More Information
you do refrigerate, letting the potato warm gradually to room PotatoGoodness.com/NutritionProfessionals
temperature before cooking can reduce the discoloration.
Avoid areas that reach high temperatures (beneath the sink or

beside large appliances) or receive too much sunlight (on the
countertop).

Social Media Posts
Facebook Twitter
Potato salad, please! We’re loving this Spring Potato Salad
Rise and shine, its tater time! Brighten recipe featuring red potatoes. Potatogoodness.com/recipes/
up your breakfast with this recipe for spring-potato-salad/
Kaleidoscope Potato Pancakes.
#DYK In October 1995, the potato became the first vegetable
Going gluten-free? Potatoes make a great to be grown in space?
sub for gluten products in everything
Freshen up your fries with this recipe for Roasted Potato Fries
from pizza and pasta to soups and stews!
with Avocado Aioli: Potatogoodness.com/recipes/roasted-
Try this recipe for Potato Bruschetta
potato-fries-with-avocado-aioli/
Less than 3% of Americans are currently Potatoes are an excellent source of vitamin C (30% of the
meeting their recommendations for DV) which is more than one medium tomato or sweet potato.
potassium. But have no fear, potatoes #themoreyouknow
are here! One medium-sized potato
has more potassium than a medium- Go green with this delicious and nutritious Mashed Potatoes
sized banana, and good thing, because Verde: Potatogoodness.com/recipes/potatoes-verde/
potassium is an important electrolyte To maintain the most nutrition in a cooked potato, steaming
that aids in muscle, cardiovascular and and microwaving potatoes are best. #ProTip
nervous system function.
Crazy for color? This Purple Potato Salad is a vibrant dish you
Pesto and potatoes make the perfect can make in 30 minutes or less! Potatogoodness.com/recipes/
pair in this recipe for Pesto Parmesan purple-potato-salad-with-beets-and-arugula/
Stackers! For a twist, layer potatoes with The energy to get you from A to B, and nutritional benefits
your favorite flavors—from garlic and from A to Z - potatoes have it all! Potatogoodness.com/
olive oil to mozzarella and marinara. nutrition-professionals/resources/
Potatogoodness.com/recipes/pesto-
parmesan-potato-stackers/ From weekend warrior or elite athlete, there’s a potato option
(and potato type) for every performance lifestyle!
Hosting a party? A mashed potato bar
How tasty is this Green Beans & Potatoes side dish for
(or try a Hash Bash!) is a convenient way
#MeatlessMonday? VERY! ow.ly/EuRM2
to get potatoes on every plate. Simply
set up a table complete with mashed Don’t hate the spud…white potatoes are a healthy choice!
potatoes and all the healthy fixings http://ow.ly/S35jh
(salsa, chives, Greek yogurt, even veggies
#TipoftheDay: Add one more! Cut up veggies like carrots,
to mix in) and watch your guests enjoy!
zucchini and potatoes. Add them to your favorite meatloaf or
Watch the video here.
soup recipes!
Potato Fun Fact: During the Alaskan It’s crockpot season! Come home to this comforting Quick &
Klondike gold rush, (1897-1898) potatoes Healthy Slow Cooker Chicken & Potatoes: http://ow.ly/ExhrV
were practically worth their weight in
gold. Potatoes were valued for their Who says savory soup has to take a long time? This
vitamin C. And gold, at that time, was Mediterranean Potato Soup is quick n overflowing w/veggies:
more plentiful than nutritious foods! http://ow.ly/p211E
SCORE! For less than $20, you can feed your family of four
Pass the Potato Salad this Summer! New
this delicious n nutritious Yellow Potato n Red Pepper Shrimp
research shows potatoes offer additional
Sauté: http://ow.ly/r60oT
nutritional benefit when cooked and
cooled. Potatogoodness.com/food- Pizza with a twist! Try these Quick and Healthy Baked Pizza
developers/resources/ Potatoes! So yummy! http://ow.ly/SirCV
Fix that Mexican food craving w/ these Chili & Lime Chicken
These Baked Pizza Potatoes pack quite
Potato Tacos! A trip across the border for a fraction of the
the nutrition punch! A kid-friendly fav
cost: http://ow.ly/s9P5K
for the whole family, they make a great
entrée or mid-day snack. Yum! Add some spice to your life with this Potato, Black Bean, and
Kale Skillet: http://ow.ly/I30y4

Chinese, Japanese, Korean / African / Latino / Mexican /
Mediterranean / Cajun, Creole

Excellent source of vitamin C, Good source of potassium,
Sodium and Cholesterol free, Good source of vitamin B6,
Fat-free
Health Claims
Potatoes are Sodium free. Are carbs bad for you?
No, carbohydrate-rich foods provide significant amounts of
essential vitamins, minerals and water. Vitamin C and the
pressure. Potatoes are Sodium free.
mineral potassium are particularly plentiful in fruits and
• While many factors affect heart disease, diets low in vegetables. Moreover, fiber, which is found in abundance
saturated fat and cholesterol may reduce the risk of this in fruits, vegetables and whole grains is associated with a
disease. Potatoes contain no saturated fat or cholesterol. number of potential health benefits including that it may:
• Low fat diets rich in fruits and vegetables (foods that are low • Create a feeling of fullness which may aid in weight loss
in fat and may contain dietary fiber, vitamin A, or vitamin
• Lower blood cholesterol levels and may decrease the risk of
C) may reduce the risk of some types of cancer, a disease
heart disease
associated with many factors. Potatoes are an excellent
source of vitamin C. • Maintain bowel regularity
• Bind harmful micro-organisms in the colon.
Potatoes are free of fat, saturated fat, sodium, and cholesterol.
They are also a good source of potassium and high in vitamin C. Are potatoes fattening?
No. A 5.2-ounce potato has only 110 calories and no fat.
Additional Information: Potatoes, Nutrition & Health White Paper
Experts agree weight gain occurs when an individual consumes
more calories than he or she expends.
Are potatoes good for you? Are French fries and potato chips healthy?
Yes, potatoes are naturally Fat free, Cholesterol free, and Staple foods such as fruits, vegetables and whole grains
Sodium free. In addition, potatoes are an excellent source of should be eaten every day, while fried foods and high fat
vitamin C, and those eaten with the skin are a good source of snacks should be viewed as occasional treats. One food,
potassium. Foods that are good sources of potassium and low even one meal, does not make or break a healthful diet.
in sodium, such as potatoes, may reduce the risk of high blood Understanding the impact that fried foods, like fries and
pressure and stroke. chips, or high-fat foods like ice cream and cookies, have on
your overall eating pattern makes it possible for you to “make
Potatoes contribute 7% of daily intake of dietary fiber, vitamin
room” for them as occasional indulgences.
B6 and potassium and 5% or more of thiamin, niacin, vitamin
E, vitamin K, phosphorus, magnesium and copper. What about potatoes and the Glycemic Index?
Are all varieties of potatoes equally nutritious? The Glycemic Index (GI) is a rating system that assigns
All varieties of potatoes are nutritious and, while both the a numerical value to carbohydrate-rich foods, based on
type and amounts of nutrients may vary slightly depending on their impact on blood glucose. Russet potatoes have been
the variety, the differences are minimal. So minimal in fact, historically classified as high on the GI; however, research
the FDA nutrition label for potatoes represents a composite suggests that the GI of potatoes is highly variable depending
of varietals (“market-basket approach”) based on typical US upon the type of potato (e.g., red, russet, yellow), how the
consumption patterns (i.e., 70% Russet, 18% white and 12% potato is prepared (e.g., baked, boiled, cooled) and what
reds). Based on the FDA label the following claims can be else is consumed with the potato. The 2015-2020 Dietary
made for the potato: Guidelines for Americans recommends focusing on healthy
• An excellent source (> 20% of the DV) of vitamin C food patterns (characterized by liberal consumption of fruits
• A good source (>10% of the DV) of potassium and vegetables) and makes no mention of the GI as a tool
• A good source (> 10% of the DV) of vitamin B6 for dietary planning. Americans are encouraged to consume
• Low in sodium (< 140 mg/serving) and cholesterol a balanced diet that contains a wide variety of foods while
• Fat free (< .5 g fat/serving) staying within their energy requirements.
• Contains 3 grams of fiber with the skin

Should people with diabetes avoid foods like potatoes? Do potatoes contain phytonutrients?
What about people trying to lose weight? Yes, potatoes contain a variety of phytonutrients, most notably
After an extensive review of the scientific research regarding carotenoids and phenolic acids and are the largest contributor
carbohydrate intake and diabetes, the American Diabetes of vegetable phenolics to the American diet.
Association concluded that, for people with diabetes, the total
amount of carbohydrate in meals and snacks, rather than Consumer Handouts
the type, is more important in determining the blood sugar GRILLED PESTO
POTATO SALAD
(Glycemic) response. Similarly, the Department of Health and Spring Potato Salad Recipe Card
Human Services (HHS) and the Department of Agriculture
(USDA) concluded that, when it comes to weight management,
it is calories that count, not the proportion of carbohydrates, QUICK GLUTEN-FREE
POTATO LASAGNA
proteins, and fats. Potato Lasagna Recipe Card

If you peel potatoes, do they lose all nutrients?
No. The notion that all of the nutrients are found in the skin is
SPRING
a myth. While the skin does contain approximately half of the POTATO SALAD
total dietary fiber, the majority (> 50%) of the nutrients are Grilled Pesto Potato Salad Recipe Card
found within the potato itself.
Are sweet potatoes more nutritious than white potatoes?
There’s a common misperception is that sweet potatoes are far Statements for Use in the Media
healthier than potatoes. But gram for gram, both vegetables Potatoes are a nutrition powerhouse. One medium potato
should consider themselves in good company. They are very (5.2 oz) with the skin contains 30 percent of the daily value
similar in nutrient content for fiber, protein, vitamin B6 for vitamin C; as much or more potassium (620mg) than
and iron; however, potatoes contain far more vitamin C and medium-sized bananas, spinach, or broccoli; 10 percent of
potassium, where as sweet potatoes tout their beta carotene the daily value of vitamin B6; and various other important
and calcium. vitamins and minerals.
Healthy Recipes with Potatoes

Easy Oven Packet Caribbean Tilapia with Pears Roasted Brussels Sprouts, Potatoes, and
and Carnival Roasted Potatoes Chicken
Potato Skins with Buffalo Chicken Potato, Black Bean, and Kale Skillet
Avocado, Potato, and Grilled Chicken Salad Potato Spinach Lasagna
Scalloped Potatoes and Chicken with Fennel Crab Smashed Potato Stuffed Artichokes
Yellow Potato and Red Pepper Shrimp Sauté Mediterranean Potato Soup
Garden Frittata
Potato Goodness | potatogoodness.com

PotatoGoodness Potatoes_USA potatogoodness potatogoodness potatogoodness

PUMPKIN (COOKED)
How to Select
Select pumpkins that are firm and heavy for their size. pressure, a disease associated with many factors. Pumpkin
is Sodium free.
How to Store
Store pumpkins in a cool, dark place for up to two months.
pressure. Pumpkin is Sodium free.
Links to More Information • Pumpkin, as part of a low sodium diet, may reduce the risk
Using Canned Pumpkin of high blood pressure.
Today is the perfect day for soup --> Hearty Santa Fe Pumpkin Disease: While many factors affect heart disease, diets low
Soup: http://ow.ly/mmGW306m5FM in saturated fat and cholesterol may reduce the risk of this
disease. Pumpkin contains no fat, saturated fat, or cholesterol.
Pumpkins are more than a decoration. Check out these
NUTRITIOUS recipe ideas --> http://ow.ly/BPxdl Fruits & Vegetables & Cancer: Low fat diets rich in fruits and
Warm up with a bowl of Chipotle Pumpkin Black Bean Chili: fiber, Vitamin A, or Vitamin C) may reduce the risk of some
http://ow.ly/za4y304IXpM types of cancer, a disease associated with many factors.
Pumpkins are an excellent source of vitamin A.
Asian / Chinese, Japanese, Korean / African / Latino /
Mediterranean / Cajun, Creole Healthy Recipes with Pumpkin
Low in calories, Fat free, Saturated fat free, Cholesterol free, Curried Pumpkin Soup
Sodium free, High in vitamin A, Good source of vitamin K
Health Claims
Squash with Pecans and Cranberries
some cancers. Pumpkin is fat free.
Arctic® Apple Wedges with Pumpkin
Almond Butter

PUMPKIN (RAW)
Select pumpkins that are firm and heavy for their size. Dietary Fat & Cancer: Development of cancer depends on
How to Store some cancers. Pumpkin is fat free.
Store pumpkins in a cool, dark place for up to two months.
When you think 'snack,' do cakes & pie come to mind? How pressure, a disease associated with many factors. Pumpkin
about some Apple Wedges w/Pumpkin Almond Butter?! http:// is Sodium free.
ow.ly/kte1305xqvY • Diets low in sodium may reduce the risk of high blood
Our mom blogger shares tasty recipe ideas using #pumpkin: pressure. Pumpkin is Sodium free.
http://ow.ly/FuZD305yNb8 • Pumpkin, as part of a low sodium diet, may reduce the risk
This gluten-free dip makes canned pumpkin the star of the of high blood pressure.
show any time of yr.! Try Pumpkin White Bean Chipotle Dip: Dietary Saturated Fat & Cholesterol & Risk of Coronary Heart
http://ow.ly/xlkOd Disease: While many factors affect heart disease, diets low
disease. Pumpkin contains no fat, saturated fat, or cholesterol.
Asian / Chinese, Japanese, Korean / African / Latino /
Mediterranean / Cajun, Creole Fruits & Vegetables & Cancer: Low fat diets rich in fruits and
Low in calories, Fat free, Saturated fat free, Cholesterol free, types of cancer, a disease associated with many factors.
Sodium free, High in vitamin A, Good source of copper Pumpkins are an excellent source of vitamin A.

RADICCHIO
Look for bright maroon/red/purple leaves that are fresh, young, Dietary Fat & Cancer: Development of cancer depends on
moist, and tender. Leaves that are injured, torn, dried, limp, or many factors. A diet low in total fat may reduce the risk of
yellowed indicate poor quality. some cancers. Radicchio is fat free.
Store unwashed in the coldest section of the refrigerator for no • Diets low in sodium may reduce the risk of high blood
more than 2-3 days. pressure, a disease associated with many factors. Radicchio
is very low in sodium.
Using Greens
pressure. Radicchio is very low in sodium.
Social Media Posts • Radicchio, as part of a low sodium diet, may reduce the risk
#DYK Radicchio is a red variety of chicory and is mainly of high blood pressure.
produced in Italy? Learn more: http://ow.ly/Gv0U3093hf0
Spinach Salad w/Shiitakes and Onions: http://ow.ly/ Disease: While many factors affect heart disease, diets
HHTj3093hyT low in saturated fat and cholesterol may reduce the risk of
this disease. Radicchio contains no fat, saturated fat, or
Nutrient Content Claims cholesterol.
Low in calories, High in vitamin K, High in copper, Good
source of zinc

RADISHES
How to Select Fat free, Saturated fat free, Cholesterol free, Low in sodium,
Choose smooth, brightly colored, medium sized
Low in calories, Excellent source of vitamin C
radishes. Attached tops should be green and fresh looking.
Health Claims
How to Store Dietary Fat & Cancer: Development of cancer depends on
Refrigerate radishes in plastic bag for use within 1 week. many factors. A diet low in total fat may reduce the risk of
Remove tops before storing. some cancers. Radishes are fat free.
Links to More Information Sodium & Hypertension:

Selecting & Storing Radishes • Diets low in sodium may reduce the risk of high blood
pressure, a disease associated with many factors. Radishes
Using Radishes
are low in sodium.
#DYK The Daikon Radish is a long, slender veggie widely used pressure. Radishes are low in sodium.
in Asia? • Radishes, as part of a low sodium diet, may reduce the risk
New twist on coleslaw – use Daikon Radish instead of cabbage. of high blood pressure.
Add cubed daikon radishes to your next pot roast or pan of Dietary Saturated Fat & Cholesterol & Risk of Coronary Heart
roasted veggies – Yummy! Disease: While many factors affect heart disease, diets low in
#DYK Radishes come in red, pink, white, and black colors, saturated fat and cholesterol may reduce the risk of
and some varieties can grow to 100 pounds or more? this disease. Radishes contains no saturated fat or cholesterol.
African / Cuban, Puerto Rican / Mediterranean fiber, Vitamin A, or Vitamin C) may reduce the risk of some
Radishes are high in vitamin C.


SPINACH
How to Select Herbed Spinach Quiche Portabella Caps --> http://ow.ly/
Choose fresh, crisp, green bunches with no evidence of Lv5h303dRJm
insect damage. Your family will enjoy this Spinach-Stuffed Chicken & Rice:
http://ow.ly/2hQf300smSo
How to Store
Loosely wrap spinach in damp paper towel. This Potato Spinach Lasagna recipe is layered with FLAVOR
Refrigerate in plastic bag for use within 3-5 days. & NUTRITION! And did we mention it was MEATLESS too?!
http://ow.ly/tvIm3000lgS
Links to More Information This Spinach Black Bean Salad is protein-packed and full of
Using Spinach flavor! http://ow.ly/ZQJ8p
Selecting and Storing Spinach
Check out these 10 ways to enjoy SPINACH: http://ow.ly/
Washing Spinach Rp2XC
Creative Ways to Use Spinach
Try a deliciously different take on your standard spinach side
Social Media Posts dish! For #MeatlessMonday, try this Roma Style Spinach:
Take your menu to new heights for #TacoTuesday! Enjoy these http://ow.ly/QIhC1
Lentil, Potato & Spinach Tacos from Chef Alex Caspero, RD: Today is the perfect day to enjoy this Spinach, Strawberry, &
http://ow.ly/5abm308xqBG Pecan Salad --> http://ow.ly/Q2r3C
Spinach Salad w/Apple & Eggs --> http://ow.ly/yxSQ3083aix Put a TASTY twist on your side dish! Try this delicious Tahini
#MeatlessMonday Spinach: http://ow.ly/MpmmB
Family dinner will be great once you #MakeThisPlate -->
Rigatoni with Chicken and Pesto w/Spinach Fresh Fruit Salad:
Asian / Chinese, Japanese, Korean / African / Cuban, Puerto
http://ow.ly/jctS306ZEx6
Rican / Latino / Mediterranean / Southern

Low in calories, Fat free, Saturated fat free, Cholesterol free, • Spinach, as part of a low sodium diet, may reduce the risk
Low sodium, Sugar free, Good source of iron, Good source of of high blood pressure.
potassium, Good source of riboflavin, Good source of vitamin Dietary Saturated Fat & Cholesterol & Risk of Coronary Heart
B-6, Good source of magnesium, Good source of copper, High Disease: While many factors affect heart disease, diets low
in vitamin A, High in vitamin C, High in vitamin K, High in in saturated fat and cholesterol may reduce the risk of this
manganese disease. Spinach contains no fat, saturated fat, or cholesterol.
some cancers. Spinach is fat free. types of cancer, a disease associated with many factors.
Spinach is an excellent source of vitamins A and C.
• Diets low in sodium may reduce the risk of high blood Potassium & High Blood Pressure/Stroke (Authoritative
pressure, a disease associated with many factors. Spinach is Statement): Diets containing foods that are a good source
low in sodium. of potassium and that are low in sodium, like spinach, may
pressure. Spinach is low in sodium.
Healthy Recipes with Spinach
Rubies and Greens Banana and Spinach Salad
Corner Kick Pita Pocket
Fruity Thai Pita Pockets
Mediterranean Potato Soup
Herbed Garden Pizza
Easy Oven Fish Sticks with Spinach Basil

Dipping Sauce and Spiced Apples
Spinach Salad with Apples and Eggs
Herbed Spinach Quiche Portabella Caps Potato Spinach Lasagna

SUMMER SQUASH
For all squash varieties, choose glossy, small-to medium-sized Fat free, Saturated fat free, Cholesterol free, Sodium free,
squash, heavy for size. Low in calories, High in vitamin C

Refrigerate summer squash for use within 3-4 days. Dietary Fat & Cancer: Development of cancer depends on
Links to More Information some cancers. Summer squash is fat free.
Selecting Summer Squash Sodium & Hypertension:
Types of Squash • Diets low in sodium may reduce the risk of high blood
(difference between summer & winter squash) pressure, a disease associated with many factors. Summer
Cutting Zucchini squash is Sodium free.
Ideas for Using Squash • Diets low in sodium may reduce the risk of high blood
pressure. Summer squash is Sodium free.
Social Media Posts
#DYK squash is technically a fruit as the seeds are inside the • Summer squash, as part of a low sodium diet, may reduce
fruit; however it is considered a vegetable in cooking? the risk of high blood pressure.
Squash is in season and there are many ways to enjoy! Dietary Saturated Fat & Cholesterol & Risk of Coronary Heart
Try Squash w/Tomato-Garlic Sauce 4 a quick, easy dinner: Disease: While many factors affect heart disease, diets
http://ow.ly/p1W3x low in saturated fat and cholesterol may reduce the risk of
this disease. Summer squash contains no saturated fat or
Baked breads are a great way to get kids to fall in love with
cholesterol.
a new veggie! Serve this delicious Squash Nut Bread as a
healthy dessert: http://ow.ly/sZSag Fruits & Vegetables & Cancer: Low fat diets rich in fruits and
African / Latino / Southern / Cajun, Creole types of cancer, a disease associated with many factors.
Summer squash is high in vitamin C.

Healthy Recipes with Summer Squash
Pesto Chicken Vegetable Kebabs Sesame Garlic Vegetable Medley
Grilled Pineapple Ginger Glazed

Snowboard Swooshin' Squash
Chicken
Tagliatelle Style Vegetables with

Pasta Primavera
Tomato Red Pepper Sauce
Yellow Potato and Red Pepper Shrimp Sauté

SWEET CORN
How to Select Presence in Ethnic Cuisines
Choose ears with green husks, fresh silks and tight rows of South East Asia (Vietnam, Cambodia, Laos) / Cuban, Puerto /
kernels. Rican / Latino / Mexican
How to Store Nutrient Content Claims

Refrigerate corn with husks on for use as soon as possible or Low in fat, Saturated fat free, Cholesterol free, Sodium free
within 1-2 days.
Health Claims
Links to More Information Dietary Fat & Cancer: Development of cancer depends on many
Corn Lollipops factors. A diet low in total fat may reduce the risk of some
Cutting Corn Kernels cancers. Sweet corn is low in fat.
Selecting Corn Sodium & Hypertension:
Social Media Posts pressure, a disease associated with many factors. Sweet corn
Grab some freeze dried sweet corn and add to your traditional is Sodium free.
recipes.
#DYK the average ear of corn has 800 kernels, arranged in 16 pressure. Sweet corn is Sodium free.
rows? There is one piece of silk for each kernel.
• Sweet corn, as part of a low sodium diet, may
Bring them home for the holidays with this hearty and reduce the risk of high blood pressure.
delicious Apple Corn Chili: http://ow.ly/r60Ak
Take corn to another level! Enjoy this Corn on the Cob w/Chili Disease: While many factors affect heart disease, diets low
Lime Butter: http://ow.ly/mRpGk in saturated fat and cholesterol may reduce the risk of this
disease. Sweet corn contains no saturated fat or cholesterol.

Healthy Recipes with Sweet Corn
Shrimp Confetti Salad Sandwich with Grapes Cheesy Corn Potatoes
Apple Corn Chili Corn and Black Bean Salsa
Fiesta Frescada Wraps and Corn on the Cob with Lime Butter
Bellafina Boats
Snowboard Swooshin' Squash

Bean and Cheese Quesadilla
Grilled Chicken Lettuce Wraps with Blueberry Bell Pepper Relish


SWEET POTATOES
How to Select
Choose firm, small-to medium-sized potatoes with smooth Cinnamony-sweet potato bites make a robust appetizer for
skin. Avoid cracks, soft spots and blemishes. parties or a quick little snack just for u! Get the recipe: http://
ow.ly/uFVth
How to Store
Store sweet potatoes in a cool, dark place for use within Presence in Ethnic Cuisines
3-5 weeks. Asian / Cuban, Puerto Rican / Latino / Mediterranean /
Pacific Islands / Southern
Choosing Sweet Potatoes
Difference Between Sweet Potato & Yams Fat free, Saturated fat free, Cholesterol free, Low in sodium,
Using Sweet Potatoes Good source of fiber, Good source of potassium, High in
vitamin A, High in vitamin C
Social Media Posts
@Fruits_Veggies knows how to get the holidays off to a Health Claims
delicious & healthy start! Try this Sweet Potato and Apple Dietary Fat & Cancer: Development of cancer depends on
Casserole: http://ow.ly/UMcuF many factors. A diet low in total fat may reduce the risk of
Have a party in the pot for #MeatlessMonday! Enjoy this Black some cancers. Sweet potatoes are fat free.
Bean & Sweet Potato Chili: http://ow.ly/U8z6N Sodium & Hypertension:
#DYK there’s a difference between a sweet potato & a yam? • Diets low in sodium may reduce the risk of high blood
Your Produce Man solves the mystery: http://ow.ly/emVY1 pressure, a disease associated with many factors. Sweet
potatoes are low in sodium.
A sweet start to a delicious dinner! Impress your guests with
this Sweet Potato-Pear Soup: http://ow.ly/EuQuP • Diets low in sodium may reduce the risk of high blood
pressure. Sweet potatoes are low in sodium.
Chef hat not required! Sweet Potato Pancakes w/ Balsamic
Mushrooms make 4 a nutritious brunch to show off 4 ur
• Sweet potatoes, as part of a low sodium diet, may reduce
the risk of high blood pressure.
family. http://ow.ly/p1Xea

Dietary Saturated Fat & Cholesterol & Risk of Coronary Heart Fruits & Vegetables & Cancer: Low fat diets rich in fruits and
Disease: While many factors affect heart disease, diets vegetables (foods that are low in fat and may contain dietary
low in saturated fat and cholesterol may reduce the risk of fiber, Vitamin A, or Vitamin C) may reduce the risk of some
this disease. Sweet potatoes contains no saturated fat or types of cancer, a disease associated with many factors. Sweet
cholesterol. potatoes are high in vitamins A and C.
Fiber-Containing Grain Products, Fruits, and Vegetables and Potassium & High Blood Pressure/Stroke (Authoritative
Cancer: Low fat diets rich in fiber-containing grain products, Statement): Diets containing foods that are a good source of
fruits, and vegetables may reduce the risk of some of cancers, potassium and that are low in sodium, like sweet potatoes,
a disease associated with many factors. Sweet potatoes are a may reduce the risk of high blood pressure and stroke.
Healthy Recipes with Sweet Potatoes
Salmon Burgers and Sweet Potato Oven Fries Rockin' Sweet Potato Poppers
Sweet Potato Pancakes with Balsamic Maple Sweet Potato-Pear Soup

Mushrooms
Mashed Sweet Potatoes and Turnips
Eggs over Kale and Sweet Potato Grits
Black Gold Farms, Inc. | BlackGoldFarms.com Potato USA | potatogoodness.com

BlackGoldFarms blackgoldfarms PotatoGoodness beholdpotatoes
black_gold_farms betterwithreds potatogoodness

SWISS CHARD
Select chard with fresh green leaves; avoid those that are Dietary Fat & Cancer: Development of cancer depends on
yellow or discolored. many factors. A diet low in total fat may reduce the risk of
some cancers. Swiss chard is fat free.
How to Store
Store unwashed leaves in plastic bags in the crisper in the
refrigerator for 2 to 3 days.
Links to More Information this disease. Swiss chard contains no fat, saturated fat, or
cholesterol.
Preparing Swiss Chard
Using Swiss Chard Fruits & Vegetables & Cancer:
Low fat diets rich in fruits and vegetables (foods that are low
in fat and may contain dietary fiber, Vitamin A, or Vitamin
Social Media Posts
C) may reduce the risk of some types of cancer, a disease
#DYK the stems of Swiss Chard look a little like celery & can
associated with many factors. Swiss chard is an excellent
be green, red or rainbow-colored? Here are TEN TASTY ways to
source of vitamins A and C.
enjoy: http://ow.ly/Mhrue

Fat free, Saturated fat free, Cholesterol free, Low calorie,
High in vitamin A, High in vitamin C, High in vitamin K,
Good source of magnesium, Good source of copper,
Good source of manganese

TOMATOES
How to Select #TipoftheDay When the weather turns cooler try making soup
Choose tomatoes with bright, shiny skins and firm flesh. to warm you up! Canned tomato juice makes a tasty base for
vegetable soup broth.
How to Store
Store at room temperature away from direct sunlight, for use #DYK There are 25,000 varieties of tomatoes such as
within 1 week after ripe. Tomatoes taste best if not refrigerated; beefsteak, cherry, & plum? #Watch these videos to learn more
refrigerate only if you can’t use them before they spoil. --> http://ow.ly/hy1u304dOTy
Squash is in season and there are many ways to enjoy! Try

Squash w/Tomato-Garlic Sauce 4 a quick, easy dinner: http://
Making a BLAST Sandwich ow.ly/p1W3x
Seeding & Using Tomatoes
The possibilities are ENDLESS when eating TOMATOES! For
Selecting & Storing Tomatoes
National Tomato Month, go beyond tomato sauce & enjoy
Storing & Using Tomatoes these 10 ways: http://ow.ly/BP4Ke
Using Grape Tomatoes
Canned tomatoes are the perfect addition to soup bases for
Using Tomatoes
added flavor and texture. Try this Zesty Tomato Soup: http://
Varieties of Tomatoes
ow.ly/AHUt2
Social Media Posts Short on time for dinner? Canned tomatoes are ready to use!
#TipoftheDay: Try adding diced tomatoes, cucumbers and Chopped garlic + olive oil + canned tomatoes + fresh basil =
onions to your turkey-dogs. quick pomadoro!
For #MeatlessMonday enjoy this ROBUST and SAVORY
Tomato-Pepper Pasta: http://ow.ly/MyRoL
African / Cuban, Puerto Rican / Latino / Mediterranean
Boil diced or crushed tomatoes in a veggie or chicken broth
for the base of a homemade tomato soup! Add fresh herbs and
spices to make your own unique recipe.
sodium, Low in calories, High in vitamin C

Health Claims • Tomatoes, as part of a low sodium diet, may reduce the risk
Dietary Fat & Cancer: Development of cancer depends on of high blood pressure.
many factors. A diet low in fat may reduce the risk of some Dietary Saturated Fat & Cholesterol & Risk of Coronary Heart
cancers. Tomatoes are fat free. Disease: While many factors affect heart disease, diets low
Sodium & Hypertension: in saturated fat and cholesterol may reduce the risk of this
• Diets low in sodium may reduce the risk of high blood disease. Tomatoes contains no saturated fat or cholesterol.
pressure, a disease associated with many factors. Tomatoes Fruits & Vegetables & Cancer: Low fat diets rich in fruits and
are very low in sodium. vegetables (foods that are low in fat and may contain dietary
pressure. Tomatoes are very low in sodium.
Tomatoes are high in vitamin C.
Healthy Recipes with Tomatoes
European Salad Pesto Chicken Vegetable Kebabs
Vidalia® Onion and Tomato Salad

Herbed Garden Pizza
with Grilled Tuna
Potato Skins with Buffalo Chicken Fiesta Frescada Wraps and Bellafina Boats
Burger and Shoestring Fries Avocado Breakfast Bruschetta
Mushroom Steak Fajitas Bell Pepper and Vidalia® Onion Stratta
Shrimp Confetti Salad Sandwich with Grapes Cool Quesa
Pacific Coast Producers | canned-fresh.com Red Sun Farms | redsunfarms.com

Pcoastpfan cagrownfruit Redsunfarms shopredsun
shopredsun shopredsun
The Morning Star Company | morningstarco.com
MorningStarTrucking

WATERCRESS
Choose green watercress without any yellow areas or slippery Low calorie, Fat free, Saturated fat free, Cholesterol free,
stems — it does not taste good stale! Very low sodium, Sugar free, High in vitamin C, High in
vitamin K, Good source of vitamin A, Good source of copper
How to Store
Rinse cut stems, blot with a paper towel and refrigerate in a Health Claims
plastic bag. Use within 4-5 days. Dietary Fat & Cancer: Development of cancer depends on
Links to More Information some cancers. Watercress is fat free.
Unusual Ways to Use Living Watercress
Living Lettuce and Living Watercress in Pasta Salads • Diets low in sodium may reduce the risk of high blood
Living Butter Lettuce and Watercress at Breakfast pressure, a disease associated with many factors. Watercress
is very low in sodium.
Selecting and Preparing Living Watercress
All About Living Watercress pressure. Watercress is very low in sodium.
Living Lettuce Wraps and Living Watercress Sandwiches • Watercress, as part of a low sodium diet, may reduce the
Making Living Lettuce Beds risk of high blood pressure.
Using Living Butter Lettuce and Living Watercress for Picnics Dietary Saturated Fat & Cholesterol & Risk of Coronary Heart
Social Media Posts low in saturated fat and cholesterol may reduce the risk
Try something different -- like these Watercress & Roast Beef of this disease. Watercress contain no fat, saturated fat or
Summer Rolls! Your family will LOVE them: http://ow.ly/Sp8FZ cholesterol.
Make your #MeatlessMonday complete with this restaurant- Fruits & Vegetables & Cancer: Low fat diets rich in fruits and
quality Watercress Salad w/Pistachio Vinaigrette Salad: http:// vegetables (foods that are low in fat and may contain dietary
ow.ly/K6GhB fiber, Vitamin A, or Vitamin C) may reduce the risk of some
Watercress is a good source of vitamin A and an excellent
Chinese, Japanese, Korean / African
source of vitamin C.

Section 4: Additional PBH Resources
PBH’s Award-winning Websites
Consumer Intermediaries Website Consumer Website

PBHFoundation.org FruitsAndVeggiesMoreMatters.org
· Be sure to check out items in our Retail Section including · Visit our Fruit & Veggie Nutrition Database for selection,
the Fruit & Veggie Opportunity Gap worksheet (to determine storage, nutrition, and preparation tips.
the potential for increasing your company’s ROI through
increased fruit and vegetable sales). · Search through our Fruit & Vegetable Recipe Database
for over 1,000 healthy meal and snack ideas.
· Join or view our webinars for CPEU’s from the
Commission on Dietetic Registration. · Post activities that are going on in your local stores or
community at Fruit and Veggie Happenings.
· Visit the Public Sector section of our ‘influencer’ website
for new and useful information, including our Fruit & Veggie · The popular Fruit & Vegetable Video Center section
features 300 videos with Michael Marks, Your Produce
Connection Magazine and Social Media Sample Tweets.
Man, demonstrating how to select, store, and prepare
fruits and veggies.
· Learn more about PBH’s MyPlate Makeover Challenge

Encourage your customers to participate by sharing their
ideas about ways they are eating more fruits and vegetables.
Website for kids ages 2-8

FoodChamps.org
This fun, interactive website with games, activities, and
recipes was designed especially for children ages 2-8.

Customizable Materials
PBH offers a wide variety of free downloadable materials and resources that
can be customized to fit your company’s marketing needs and style formats.*
Social Media
PBH offers monthly ready to use, or customizable, social
About the Buzz media posts. Use these in your own efforts or pass them along
These weekly articles provide consumers with timely and to your social media or marketing team.
accurate information about fruit and veggie “rumors.”
Webinars
PBH offers informative webinars about various fruit and
vegetable topics for Registered Dietitians/Nutritionists.
Continuing professional education units (CPEU) are available.
Free Nutrition Education Materials

Download and distribute a wide array of fruit and vegetable
nutrition education materials including activity books, games,
Retail Marketing Materials
posters, brochures, books, recipe cards, and more!
These resources include fact sheets, “shell” press releases,
ad slicks, drop-in ad messages, school tour materials, Spanish
materials, and seasonal marketing tools with fruit and veggie
of the month recipes and columns including materials like
Take Your Child to the Supermarket Promotion Materials!
Quick Recipes:
30 Minutes or Less FoodChamps.org
Check out our easy-to-prepare recipes that are perfect for This website for kids offers great resources for you to share with
today’s busy lifestyle, including our Seasonal Recipe Archive. Moms, including free downloadables of Printable
Recipe Cards and an activity sheet for a Supermarket
Scavenger Hunt.
Fruits & Veggies On A Budget
The perfect resource for meal planning, shopping,
storage, preparation, and cooking tips designed to help
consumers get the most from their money when buying fruits
and veggies! Note: You have our permission to reprint any of these materials. When
using any materials from these websites, please give PBH credit as the
source of information by including the following tagline, “Courtesy of
Weekly Menus & Shopping Lists FruitsAndVeggiesMoreMatters.org” or “Courtesy of
Printable menus as a quick store tour or customer Produce for Better Health Foundation.”
give-away! *Within reason, advanced notice, and our ability to fit into our
current work schedule, we may be able to help you with minor
customization if you don’t have easy access to your own design staff.

Social Media Tools
It’s easy to stay connected with PBH (and get great ideas and content,
whenever you need them) via our social media outreach.
Like us on Facebook Follow us on Instagram and tag us in

your fruit & veggie pics.
Fruits & Veggies—MoreMatters
fruitsandveggiesmorematters
Follow us on Twitter
Fruits_Veggies Check out our weekly Mom’s blog,
Stem and Stalk . . . Let’s Talk
Join us on Pinterest
fvmorematters
Sign up for PBH’s Online Publications

All of the following publications are available via direct email from PBH or
online at one of our websites. Be sure to sign up for our emails and check our
websites for instant access to these informative materials!
Get More Info PBH Direct!

As a health professional, be sure to sign up to receive This monthly email keeps you up to date on PBH
information about our free webinars, social media posts, and happenings. To receive this newsletter, send your contact
Fruit & Veggie Connection Magazine. information to akissel@PBHFoundation.org.
Stay Informed Fruit & Veggie

Sign up for free (consumer-focused) newsletters, reminders Connection
and tips, including recipe of the week, weekly menu ideas, A PBH magazine
gardening reminders, and more. published twice a year
for health professionals
Retail Matters that helps summarize
PBH’s quarterly newsletter is filled with retail-specific relevant and important
information about marketing fruits and veggies which can help information related to
you improve your company’s bottom line. View back issues fruit and vegetables.
at Retail Matters Archives. To have your name added to the
Retail Matters’ mailing list, email your contact
information to akissel@pbhfoundation.org.

PBH Grant Program
Produce for Better Health specific emphasis on training nutrition and dietetic
Foundation (PBH) is offering students to deliver grocery store tours. Grants will be
$50,000 in grant funding limited to $5,000 per internship program per semester.
annually to encourage
enhanced collaboration The application submission deadline is April 30 for the fall
between supermarkets and semester and September 30 for the spring semester. For
university nutrition & more information see the Request for Proposal.
dietetic programs with a
PBH Industry Awards

Supermarket Dietitian of the Year
Created in 2013, the PBH Supermarket Dietitian of the Year
(SDA) recognizes supermarket dietitians and retail health and
wellness staff who support PBH and the Fruits & Veggies—
More Matters® national health campaign and brand. The call
for nominations will begin at the end of November and will be
accepted from December 1-January 31. The top supermarket
RDs and/or health and wellness staff will be chosen by
Supermarket Role Models and Champions February 5 and will be honored at PBH’s Annual Conference
Each year at our annual meeting, PBH recognizes those and in PBH Direct!, Retail Matters, trade release, etc.
companies and organizations that have consistently shown a Honorees will be invited to attend PBH’s Annual Conference,
wide range of support for the Fruits & Veggies—More Matters® with complementary travel, hotel, and registration provided by
public health initiative. Learn more about PBH’s criteria for the foundation.
becoming a Fruits & Veggies More Matters’ Supermarket Role
Model or Champion.
Supermarket Insider’s Viewpoint

You’ll find expert supermarket advice online in our Insider’s
Viewpoint columns. These weekly columns can also be found
on PBH’s Facebook page and Twitter platforms. Previous
columns are also available online at
Insider’s Viewpoint Archives.
To participate in our regular supermarket dietitian’s

column, email epivonka@pbhfoundation.org.

PBH Research Reports and Consumer Surveys
PBH regularly conducts literature reviews, surveys, and consumer research related
to fruit and vegetable consumption. The data, analysis, and findings are used to help
advance the consumption of fruits and vegetables as a way to improve America’s
public health. These and other reports are available online at PBH Research.
Moms’ Attitudes and Beliefs Related to National Action Plan to Promote Health Through
Fruit & Vegetable Consumption 2007-2015 Increased Fruit and Vegetable Consumption, 2015
Using data from PBH’s annual survey of Moms with kids Report Card
10 and under from 2007-2015, this cumulative report was This report card examines the progress that has been made in
created to help identify sales and communication strategies the strategies outlined in the 2005 National Action Plan.
regarding fruit and vegetables. The report also includes key
insights into the awareness of the Fruits & Veggies—More
Matters® brand and how that awareness translates to sales and Primary Shoppers’ Attitudes and Beliefs Related to
increased consumption. Fruit & Vegetable Consumption, 2012 vs 2014
PBH conducted a survey of primary shoppers in 2012,
2015 Dads’ vs. Moms’ Attitudes Related to including both male and female shoppers over the age of
18. A follow-up survey was conducted in 2014. This report
Fruit & Vegetable Consumption compares changes over time and identifies key differences
Does Dad differ from Mom when it comes to getting the family among populations by gender, age, and income.
to eat fruits and vegetables? PBH’s latest report addresses this
question, and more.
Behavioral Economics and the Psychology of Fruit and
State of the Plate: 2015 Study on America's Vegetable Consumption: A Scientific Overview, 2012
This report outlines marketing displays, tools, incentives, and
Consumption of Fruits & Vegetables promotions can make it easier for consumers to make fruit
This report provides key insights and trends in consumption of and vegetable consumption decisions that support long-term
fruit and vegetables over the past 5years, including a look at health.
future consumption projections.

Additional PBH Reference Materials
PBH's Annual Conference:

The Consumer Connection April 5-7, 2017
The Consumer Connection conference unites companies and
individuals for a noteworthy 3-day conference full of high-en-
ergy sessions, one-on-one business meetings, up-to-date re-
search, and a variety of interactive events designed specifically
to help YOU connect.
PBH Annual Report

This report highlights PBH’s activities during the previous year,
including our latest research and survey findings and PBH’s
outreach efforts involving consumers and members of the fruit
and vegetable industry.
Fruits & Veggies—More Matters

Brand Guidelines
PBH encourages licensees to use the Fruits & Veggies—More
Matters logo and brand in their advertising, product packaging,
promotional materials, POS signs, etc. These Brand Guide-
lines are used by PBH to ensure that all logo uses meet these
standards, protecting the integrity of the Fruits Veggies—More
Matters brand and logo.
As always, please feel free to contact PBH directly if you have any questions
or need assistance.
For graphics/licensing inquiries:

Candice Gordon at cgordon@PBHFoundation.org
For general membership inquiries:

Wendy Reihnhardt Kapsak at wendy@PBHFoundation.org

P R O F E S S I O N A L
Ambassadors
Today over half of all US adults — 66 percent — and a third of
children and adolescents are either overweight or obese. Health costs
associated with Americans’ growing waistlines are astronomical, even
without taking into account other diet-related diseases. Corresponding
with escalating health care costs is $7.3 billion spent annually in food
advertising, with only 2% of all advertising spent on promoting fruits
and vegetables.
Meanwhile, recommendations for fruit and vegetable intake have

increased as a result of a growing body of research that suggests
numerous potential benefits for prevention of disease, yet most
Americans still need to double their fruit and vegetable consumption
each day. Growers lack marketing dollars to advertise their products
and have supported Produce for Better Health Foundation (PBH) with
voluntary contributions since 1991 to help increase fruit and vegetable
consumption.
PBH has developed programs and materials for consumers,

health professionals, the media (including social media), growers,
supermarkets, and other thought leaders to encourage greater fruit and
vegetable consumption and advocate for the Fruits & Veggies—More
Matters® national health campaign and program.
PBH is now launching a program to encourage our younger generation

of nutrition professionals to join with us as a PBH Professional
Ambassador to help us increase fruit and vegetable consumption for
America’s health! To be a PBH Professional Ambassador, we ask you to
do 10 of any of these items outlined on the following page.

Sign Up! Share in Your Cafeteria!
☐ Sign-up as a PBH Professional Ambassador ☐ Talk with dining services about current efforts to offer
healthy, tasty fruit and vegetable menu items
☐ Encourage that vegetable options be bundled into grab and
Become Familiar With PBH Resources go meals
☐ Consumer website: FruitsAndVeggiesMoreMatters.org
☐ Encourage fun, creative, age-appropriate names for daily
☐ Video Center
fruit/veggie options
☐ Recipes
☐ Encourage that fruit options be displayed attractively
☐ Supermarket RD Insider Viewpoint
near registers
☐ Daily Fruit & Vegetable News Feed
☐ Encourage that healthier menu options be displayed or
☐ My Community Sharing Site (Market your own programs
promoted prominently
here, see what’s happening in your local area, find other
☐ Encourage more veggies as part of entrees
national programs)
☐ Rebalance desserts: e.g. strawberries, or chocolate dipped
☐ About the Buzz (consumer articles about fruits/veggie
strawberries instead of chocolate cake with one berry on top
“rumors”)
☐ Promote Fruits & Veggies—More Matters Month
☐ Plate Makeovers
☐ Promote fruits and veggies during National Nutrition Month
☐ Influencer website: PBHFoundation.org
☐ Kids website: FoodChamps.org
Share in your Community!
Stay Informed ☐ Promote Fruits & Veggies—More Matters at community or
college fairs
☐ Sign-up for Consumer e-communications
☐ Similarly promote fruits and veggies during National
☐ Sign up for health professionals materials:
Nutrition Month
Fruit & Veggie Connection Magazine & Webinars
☐ Include fruit and vegetable tips in your blog
☐ Watch one of our Recent Webinars
☐ Share tips on proper fresh produce storage
☐ Review our All Forms document
☐ Share tips around ‘healthy eating on the go’
☐ Share tips on ‘eating on a budget’
Follow Us!
☐ Fruits & Veggies—More Matters on Facebook
☐ Fruits & Veggies—More Matters on Twitter What else?
☐ Tell us about other great stuff you’ve done to help promote
☐ Participate in a monthly PBH Twitter party 4 pm ET, 1st Wed
fruits and vegetables and Fruits & Veggies—More Matters
each month
(Please attach a separate page.)
☐ Fruits & Veggies—More Matters on Pinterest
☐ Fruits & Veggies—More Matters on Instagram
Check the items on this form you have completed during the
calendar year and submit it to development@PBHFoundation.org
Share with Friends! by December 1 each year. You will receive a PBH Ambassador
☐ Actively retweet/repost from PBH social media platforms Certificate.
☐ Encourage friends to participate in a monthly PBH Twitter
party 4 pm ET, 1st Wed each month You might also win a free trip in the spring (to someplace warm)
☐ Promote Fruits & Veggies—More Matters Month in
®
and have a chance to meet leaders in the effort to increase fruit
September and vegetable consumption at our annual conference.
☐ Promote fruits and veggies during National Nutrition Month ®
in March
☐ Post your own fruit/vegetable cooking demos
☐ Post photos/recipes of your favorite fruit/veggie dishes

Produce for Better Health Foundation
Produce for Better Health Foundation (PBH) is a non-profit 501 (c) (3)
consumer education foundation whose mission is to motivate Americans
to eat more fruit and vegetables to improve public health. PBH partners
with government agencies like Centers for Disease Control and Preven-
tion (CDC), non-profit organizations, health professionals, educators,
and members of the fruit and vegetable industry to promote increased
consumption of fruit and vegetables. We leverage private industry
and public sector resources, influence policymakers, motivate key
consumer influencers, and promote fruit and vegetables directly
to consumers.
Fruits & Veggies—More Matters®

Managed by PBH, Fruits & Veggies—More Matters is the nation’s
largest public-private fruit and vegetable nutrition education
initiative. The foundation of Fruits & Veggies—More Matters is
a brand logo and messaging designed to motivate Americans to
eat more fruit and vegetables. Fruits & Veggies—More Matters
materials and messages are widely featured in print, on websites,
and on social media platforms like Facebook, Twitter, Pinterest,
YouTube, and blogs. Since its inception in 2007, it is estimated
that the Fruits & Veggies—More Matters logo has been seen an
average of 336 times by every American.

Health and Wellness: Resource Guide

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Health and Wellness

Section 2: Dispelling Concerns About Fruits & Vegetables ........................................ 44

Section 3: Product Specific Promotion Tools ....................................................... .... 57

Section 4: Additional PBH Resources ..................................................................... 191

Pesticide residues: Safefruitsandveggies.com

Genetically modified foods: GMOAnswers.com

5 Produce for Better Health Foundation • MoreMatters.org • PBHFoundation.org

Overall Findings Discussion

Insufficient evidence regarding an association between the

6 Produce for Better Health Foundation • MoreMatters.org • PBHFoundation.org

Convincing evidence Probable evidence Possible evidence Insufficient evidence

Association Between Fruit and Vegetable

Coronary Heart Disease (CHD) Obesity

7 Produce for Better Health Foundation • MoreMatters.org • PBHFoundation.org

Reference: Boeing H, Bechthold A, Bub A, et al. Critical review: vegetables

8 Produce for Better Health Foundation • MoreMatters.org • PBHFoundation.org

Because several datasets are used to measure and track

Source: The NPD Group National Eating Trends Database, 2014

9 Produce for Better Health Foundation • MoreMatters.org • PBHFoundation.org

U.S. Per Capita Fruit and Vegetable Utilization/Consumption,

Fresh potatoes, includes fresh-cut and bulk* Processed citrus

Fresh, includes fresh-cut and bulk Fresh citrus

Fresh non-citrus, including melon

10 Produce for Better Health Foundation • MoreMatters.org • PBHFoundation.org

Feeding Infants and Toddlers Study (FITS)

11 Produce for Better Health Foundation • MoreMatters.org • PBHFoundation.org

Losses Tied to Key Behaviors

Fruit and Vegetable

In addition, store fresh fruit has grown 4% over the past 5

12 Produce for Better Health Foundation • MoreMatters.org • PBHFoundation.org

13 Produce for Better Health Foundation • MoreMatters.org • PBHFoundation.org

Fruit consumption, excluding juice,

Still, there is a positive generational effect for both fruit and

9% Growth for Fruit Excluding Juice and

14 Produce for Better Health Foundation • MoreMatters.org • PBHFoundation.org

15 Produce for Better Health Foundation • MoreMatters.org • PBHFoundation.org

Ripen on the counter first, then refrigerate

Store only at room temperature

Cleaning Your Produce

For information on how to store other fruits and vegetables visit

16 Produce for Better Health Foundation • MoreMatters.org • PBHFoundation.org

2. Plan and Cook Smart 9. Celebrate the Season

3. Reuse Ingredients 10. Try Gardening

4. Stick to Your List Meal Planning Ideas:

5. Use Coupons http://www.choosemyplate.gov/budget/samplet-

17 Produce for Better Health Foundation • MoreMatters.org • PBHFoundation.org

Fruits and Vegetables and Health Know the Facts

All Forms Matter to Greater

Concern has also been expressed about the use of

Four Reasons Cans Count at Mealtime

20 Produce for Better Health Foundation • MoreMatters.org • PBHFoundation.org

21 Produce for Better Health Foundation • MoreMatters.org • PBHFoundation.org

in Recommendations on Fruit feel that inclusive language is more

Perception of Healthfulness • With 200+ options and a variety of

Simple (develops from one ovary)

Berries: Entire fruit is fleshy, with one or many seeds inside,

Hesperidiums: A berry having a leathery rind,

Pepos: A fleshy many-seeded berry that has a hard rind,

Pomes: A fleshy fruit with a central core containing seeds

Strawberry, Blackberry, Raspberry

Multiple (several flowers, each with an ovary, develop into

Pineapples, figs, mulberries,

23 Produce for Better Health Foundation • MoreMatters.org • PBHFoundation.org

CITRUS — e.g., Grapefruits, oranges, lemons, limes Flavonoids (flavanones), fiber